AMRAP 5min:
7 T2B
7 Thruster (40/30)

Rest 5min...

AMRAP 5min:
6 Burpee + DB hang snatch (2x 35/25lbs)
12 Box jump

Rest 5min...

AMRAP 5min:
30 DU's
6 HSPU

Partner WOD
6rft:
500m row
20 wall balls
10 strict pull ups
Alternate exercises

Overhead Squat
10 repetitions

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Post five heaviest successful sets

20 cal soutu
20 askelkyykky
10 leukaa
10 t2b
10 boburbee
10 g2oh
50 tuplaa
Ja takas alas
40kg tangossa

15 amrap

50 cal row
10 burpee over rower
40 wall ball 20/14
10 burpee over rower
30 deadlift 135/95
10 burpee over rower
20 hspu
10 burpee over rower
10 thrusters
10 burpee over rower

More specific details visit https://fittestincapetown.com

20 min amrap

• 20 Air squats
• 10 Deadlifts 100kg
• 2 Legless Ropeclimbs

Team of 4
1 Pair working, all run/row.

800m Row
75 Sync. Thrusters @20kg
800m Row
75 Sync. DB Snatch @22.5kg
800m Row
75 Sync. DB OH Lunge @22.5kg
800m Row

Pause Over head squat, pause on bottom 3, on top 3 every lift.

5x3@moderate weight

Tempaus 3@70%, 2@75%, 2@80%, 1@85%, 1@88%, 3x1@90%, 2@85%

Rive + työntö 3x(1+1)@70%, 2x1+1)@75%, 2x(1+1)@80%, 1+1@85%, 1+1@88%, 3x(1+1)@90%, 1+1@80%

Etukyykky 5@73%, 4@78%, 3@83%, 3@88%

5 rounds of:
10 OHS 40/30 kg
10 C2B
Rest 2 minutes

second round 8 OHS 50/35 kg, third 6 OHS 60/40 kg, fourth round 4 OHS 70/45 kg, fifth 2 reps 80/50 kg. Barbell from ground. C2B always 10 reps.