SDL 10-10-10-10-10, 50% deadlift max.

10-1 Pull-up,
1-10 Push Jerk (60/40kg).

Fitness:
10-1 Jumping Pull-ups,
1-10 Push Jerk (45/25kg)

target under 8min.

In teams of two, you go, i go. For time:

100 DU
50 abmat sit-ups
21 thrusters 43/30
21 pull-ups
80 DU
40 abmat sit-ups
15 thrusters
15 pull-ups
60 DU
30 abmat sit-ups
9 thrusters
9 pull-ups
40 DU
20 abmat sit-ups

for time

200m run
21 front squat 60/42,5kg
200m run
15 front squat 70/47,5kg
200m run
9 front squat 80/52,5kg

3 rounds
10 inch worm
10+10 half kneeling db press
10+10 one legged deadlifts
rest 1-2 min bwn rounds

22-18-12 for quality:

Gorilla row KBs (11/11 - 9/9 - 6/6)
Double KB DB Push press

after each round complete 20 Abmat sit-ups

liikkeiden välissä 20-30 sekkaa lepo ja kierroksen jälkeen 45-60 sekkaa.

12 min AMRAP:

• 10 rinnalleveto kuntopallolla (N 6kg / M 9kg)
• 15 istumaannousu
• 20m askelkyykkykävely

5 rounds, every 4:00

20 backward lunge 60/42,5kg (Bar Frontrack)
3 TTB + 3 CTB
8 bar facing burpees

Result is slowest round.

5 rounds for quality:

30 sec work, 30 sec rest

-BW sumo deadlift
-Lateral box step down with 1 KB (left leg)
-Lateral box step down with 1 KB (right leg)
-L-sit hang

“DT”

5 Rounds for time:

12 Deadlifts 70/50kg
9 Hang power cleans 70/50kg
6 STOH 70/50kg