Thruster 10-8-6-4 reps

A) 5x5 press

B) 10 min AMRAP
33 Double Unders
Max Number of Hang Cleans ((95#, 65#)
If your bar touches the ground – 33 Double Unders.

55lbsx55reps=3500lbs lifted

5 x 20 Yhden käden heilautuksia

5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

"CrossFit Total & Row"
1 Rep Max:
Shoulder Press
Deadlift
Backsquat

For Time:
1,000 Meter Row

Shoulder Press: 85, Deadlift: 275, Back Squat: 155 Total: 515
Row: 3:54

1x max rep

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 10 reps
Standard Push Ups 7-10 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

Backsquat 8,6,4 reps

Front squat 5x3
195#
205#
215#
225#
235#

21/15/9 of each for time
185# Deadlift
Burpees

Takakyykky 8@78%, 6@83%, 4@88%, 2@93@, 8@83%

Työntö (edestä) 3 sek pito, 3@70%, 2@75%, 2@80%, 2x1@90%

Vapu 5@725, 3@78%, 2@83%, 2@88% (+2@90%)