Emom x20
1) 16 kcal skiErg
2) 12 up&down

A/
4 Rounds for Time

6 Deadlifts @120/90kg
12 Alt. Kettlebell Snatches @24/16kg
18 Wall Ball Shots @9/6kg
45 second Handstand Hold Against Wall or 15m HSW

TC:18'

B/
AMRAP in 7 minutes
10 Power Snatches @35/25kg
3 Bar Muscle-Ups

Total 75 min
A. 1000 m row + mobility
500 m row, 10 med ball amsu, 10 cal @ assault bike

Laji 1
8 min AMRAP of:
With partner complete:
1000 m row, other rows other hangs
Medball situps with partner

Result: 3.49, 119 situps, 4. sija

Laji 2 a
4 min to establish max clean + front squat + S2OH
Result: 60+65 = 125 kg, 7. sija

• 1 min rest -

Laji 2 b
5 min AMRAP of:
15 m sled push
15 ball over bar 6 kg
15 sled push
15 partner burpee
Result:
135 reps, 8. sija

Lopullinen sijoitus 8., pisteen päässä 3 lajista.

Buy in: 150 DU

1-2-3-4-5-6-7-8-9-10
Deadlift @100kg
Box jump overs @30 inch

Buy out 150 DU

AM: 60 min
Warm up for 5 min
1.Rowing intervals
5 x 6 min on:2 min off @ 155-165 W
- Pace: 2.09, 2.08, 2.08, 2.07, 2.06, avg. 2.08/500 m
- Watts: 160, 165, 165, 167, 174, avg. 166
HR 159/180
Cool down for 5 min

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x28

2.BCTB
- Drills
- BFLY x20
- BCTB x20 (singles)

3.Weightlifting
A.Power snatch + hang snatch
Go every 90 s. x 10

3 rft

12 stepovers @12x2 kb front rack
45 sec handstand hold
1 min farmerwalk @40x2 kb
- every 15 sec: 1 DL @40x2 kb
30 sec rest

Random cardio exercises

Front Squat
5-5-3-3-1-1 reps

Work up to heavy

KB emon 5min + amrap 5min x2 1min rest

KB Deadlift 2/6
KB Swing 2/6
KB Goblet squat 2/6
KB SA Puch Press 1+1/3+3
KB Upright Row 2/6
KB Rainbow 1+1/3+3

Thrusters @60KG

10 Thrusters
50 Double Under
8 Thrusters
40 Double Under
6 Thrusters
30 Double Under
4 Thrusters
20 Double Under
2 Thrusters
10 Double Under