21-15-9

Thruster (Rx: 42.5/30kg)
Pull up

40s row
40 s weighted stepup

AFAP
3 rounds of
400m Run
20 Thrusters 42,5/30kg
20 Hand Release Push Ups

60m sprints - on track - 7x60m - 8.09, 7.78, 7.59, 7.56, 7.68, 8.00, 7.90
100m - on track - 1x100m - 14.47

Front Squats - 5x185, 5x215, 5x235, 5x255, 2x275
BJs - 30" - 6x5reps
Deadlifts - 5x225, 5x275, 5x315, 5x365, 5x400

3 x 3 - 5 tiukka HSPU tai negatiivinen HSPU

Sen jälkeen 2 x 6 deficit HSPU boxilta / polvet boxilla

For time:
- 100 m run.
- 10 burpees.
- 10 wall ball shots (9/6 kgs).
- 150 m cuestas cargando balón medicinal.
- 10 pull ups.
- 10 box jumps (24"/20").
- 250 m run.
- 25 burpees.
- 25 wall ball shots.
- 300 m cuestas cargando balón medicinal.
- 25 pull ups.
- 25 box jumps.

5 x 500 metres Rowing
( post your best time in the 5 sets)

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (16 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.

rest day