For time:
21-15-9
double kb front rack squats (pick weight)
burpee

tc 7min

5 kierrosta

20/16 cal laite
40 tuplanaruhyppy

Aikaraja 12min

Madridin kisan 5 laji, aika hyökätä ja kokeilla miten keuhkot kestävät!

For Time Team of 3

One work, Two rest

2000m row
50 wall balls 20/14p
40 power cleans 60/42,5kg
30 HSPU

1500m row
40 wall balls 20/14p
30 power cleans 70/50kg
20 HSPU

1000m row
30 wall balls 20/14p
20 power cleans 82,5/60kg
10 HSPU

TC 37

Deadlift 8x5@80-90%

Front Squat 5x3 @75-85% of 1RM

Press 3x12 AHAP

-rest 60 sec between

For time :

15-12-9

Dual DB Deadlift
Dual DB Hang Squat Cleans

DB´S 22,5/15kg

TC 8

Alkulämmittely:
5min general warm up, and then 5min dynamic stretching or band movements.

Nopeusvoima:
Broad jump to sand 3x3 / 1min rest.

Teams of 3

YGIG / Round

AMRAP 30min:

5 Devils presses
10 T2B
15 Wallballs

20 min AMRAP:

• 9 deadlifts, 245 lbs/165 lbs or 110 kg/75 kg
• 8 muscle-ups
• 9 squat cleans, 155 lbs/105 lbs or 70 kg/50 kg