12 min

Joka toinen minuutti tee
3 rinnallevetoa + loppuaika DU.

Joka toinen minuutti tee
1 köysikiipeily + loppuaika burpee.

Tulos on DU:t + leuat.

WOD

20 min AMRAP

21 Wall ball

15 Box jump over

9 Power clean 60/42,5kg

For Time in 18min Time Cap:
10-9-8-7-6 HSPU
1-2-3-4-5 HPC 60/40 (Rx+ 70/45)

then
25 15cm Target Burpee
then

5-4-3-2-1 HSPU
6-7-8-9-10 HPC

Shoulder press-Push press-Push jerk-Front squat

3x3-3-3-3

50/35kg

10 Shoulder press

15 OHS

20 Push press

25 Front squat

30 Push jerk

35 Back squat

3 rounds

21 SDHP 35/25kg

15 Ring dip

9 Thruster 35/25kg

Deadlift 4-4-4-4

25 Box

50 Jumping pull-ups

25 KBS 28/20kg

50 Deadlift 70/50kg

25 Tuck jumps

50 Sit-ups

25 Push-ups

50 Wall ball 20/14

25 DU

50 Burpee

Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Push ups
15 Wallballs (6/9)
20 Burpees Box Jump-Overs (24″/20″)

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.