10 rounds for time:

-3 bar muscle-up
-10 target burpee

AMRAP30 in teams of 3:
24 step back front rack lunge
36 s.a. devil's press
48 / 36 cal row (sekatiimit: miehet 16cal, naiset 12cal / hlö)
- rest 60s between rounds

Jos osa joukkueesta haluaa tehdä WOD-version, he voivat tehdä enemmän toistoja (WOD-versiota tekevien toistomäärät kuten WODilla).

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

14' AMRAP
5 dbl DB hang power clean & push press
7 ttb
9 box jump

Cleans and jerks every 2:30min:
- 2x 3+2
- 3x 2+1
- 4x 1+1

In 15 minutes, complete as much as possible of

• 1 deadlift
• 50-m run
• 2 deadlifts
• 100-m run
• 3 deadlifts
• 150-m run
• 4 deadlifts
• 200-m run
• Etc.

♀ 185 lb. ♂ 275 lb.

5 RFT

• 100 cals
• 15 Deadlifts 2x24kg

5 Rounds for Time:
15 DB Bent-Over Row
200m Run
9 DB Thrusters

5 T2B
20m walking lunges (25lb)
10 wall Ball (10lb)
15 cal row

Amrap 4
24 cal bike erg
24 alternating dumbell power snatch 24 kg
24 thrusters 35kg
Rest 4'
Amrap 4
18 cal bike erg
18 alternating dumbell power snatch 24 kg
18 thrusters 35kg
Rest 4'
Amrap 4
12 cal bike erg
12 alternating dumbell power snatch 24 kg
12 thrusters 35kg

A1: Push ups 4x10
A2: Straight bar biceps curls 4x6
B: DB powell raise 3x10/arm