5 Rounds of:
12 Alt. Box Step-Ups
6 Strict Pull-Ups

• Rest 3:00

5 Rounds of:
12 Alt. Box Step-Ups
3 Strict Handstand Push-Ups

E1.20M x 4
1 power snatch + hang squat snatch + 1 snatch balance @45-50% of 1RM

Huom! Pidä painot kevyenä ja teknisenä!

YGIG / round

3 Rounds

5 Devils presses 22,5/15 kg
5 Burpees
250 m Row

Timecap 12 min

Floor bench

8 x 5@50-60%

between sets

10+10 pull apart

SO 3:00

(Power clean + 2 x Push Jerk) x 5@70%

Every 2:00

OPEN 11.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

power clean + front squat + squat clean

8 x 1 + 2 + 1 @ 70-85% (clean)

SO 1:45

EMOM 14

1 min : 10 step over box w/ KB/DB
2 min : 2-10 TTB

For Time:

42-30-18

Wall Ball 9/6kg
Pull Ups

100 Double Unders after each set.

• 15 min Time Cap *

For time:
21-15-9
TTB
Clean 50/35kg
Cal row