Weightlifting
Front squat: 70%x3x10
Back squat: 70%x3x3
Overhead squat: 3, 2, 1, 1, 1, 1, 1
Conditioning
Chin ups: 25 reps
sit ups: 100 situps.

For Time with Partner (Time Cap 30 min.):
(One Partner rest while the other works )
100 Thrusters only Barbell
90 Abmat Sit-ups
80 Air Squats
70 Hand release push-ups
60 Wall balls
50 Burpees
40 Knees to ellbow

FOR TIME

400M ROW
15 X WALKING LUNGE
15 X RING ROW
20 X SHUTTLE RUN
15 X THRUSTER
15 X K2E
200 X SINGLE ROPE JUMP
15 X AB MAT
15 X AIR SQUAT

team of 2

AMRAP 20′

9 deadlifts 100/70 kg

8 hand stand push ups

7 db hang squat cleans 20/15 kg

rintalasta kipeä edelleen joten korvasin viikottaisen takakyykyn lantiovyökyykyillä. 3s. pito pohjilla.

Tuntu että eiliset hip belt kyykyt ei osunu. Tein etukyykyt varmuudeksi.

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Do as many pull ups as you can with total weight of 100kg.
If you weight less, add weights. If you weight more use tyour bodyweight.

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts 100/70kg
12/9 Row

4 rounds
500 m row
30 s rest