For time in team da 2
200 du
84 pull up
42 front squat 60 kg
42 burpees box jump 60cm
200 du
60 pull up
30 front squat 60kg
30 burpees box jump 60cm
200 du
36 pull up
18 front squat 60kg
18 burpees box jump 60cm

Complete as many rounds as possible in 10 minutes of

10 clean and jerks
10 front squats

♀ 95 lb. ♂ 135 lb.

Row 5k
3min rest
Ski 5k

3 kierrosta for quality

3 negatiivista rengasdippiä
10 goblet squat
20 vapaavalintaista suoraa vatsaa
20 vapaavalintaista vinoa vatsaa

1 Hang power clean + 2 front squats + 1 hang squat clean

105 min

1.MU
- Drills
- EMOM10: 1 MU
- E2MOM10: 2 MU
- 20 MU

2.Metcon
A. AMRAP10:
3 - 6 - 9 - 12...
Thrusters @ 30 kg
TTB
Reps: 18 thrusters + 7 TTB

Rest 10 min

B. FT:
40 cal row
30 DB burpees @ 2 x 15 kg
40 cal row
Time: 8.21

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(30)
5 giant sets
400m run
10 reverse fly
10 curl to press
10 tricep oh ex
10 sit ups
30 jump rope/heavy jump rope/double unders
Rest as needed between rounds
-choose weight on dumbbell movements-

Finisher
50 flutter kicks-2ct
1:00 quad stretch

Tabata
- sit-ups
- hollow holds

-No belt

3 Rounds:
1min Row
3/3 Bird dog with 3s hold
10/10 Split stance RDL
5 Banded bent over row with 2s pause
8 KB swing with rubber band