AMRAP 20:
1 Box Lap
2 Rope Climbs
8 HSPU
16 steps Walking Lunge
-> run together, synchron lunges, @rope & HSPU: only one works

AMRAP 20 min:
- 600 m run.
- 50 medball sit-ups (9/6 kgs).
- 40 back extensions.
- 30 Kb swings (24/16 kgs).
- 20 toes to bar.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 65 / 45 lb. (29/20 kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 85 / 65 lb. (38/29 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 105 / 75 lb. (47/34 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 125 / 85 lb. (56/38 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 145 / 95 lb. (65/45 kg)

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

Stop at 20 minutes.

4x50%RM
3x60%RM
2x75%RM
1x85%RM

Every 2 min for 20 min
Push Jerk + split jerk 70-75%

DeadLift 1RM
Find Todays 1 rep max

comment your max reps @ 90% of todays max

2km Row
30 Burpee over rower
30 Hang squat clean (60)
30 Front rack walking lunges (60)

10 kierrosta aikaa vastaan:

• 10 penkkipunnerrus (N 42,5kg / M 60kg)
• 10 hauiskääntö tangolla (N 15kg / M 20kg)
• 10 swingi (ven.)(N 24kg / M 32kg)
• 10 istumaannousu

Skaalaukset tarvittaessa siten, että kaikki toistot menee UNBROKEN.
Hauiskääntö tiukkana, kyynärpäät kyljissä ja alhaalla täysi ojennus. Ylhäällä tanko koskettaa rintaa. Muu kroppa pysyy paikoillaan.

1. High hang clean: 3x3
2. Hang clean: 3x2
3. Clean: 3x1

5RM of shoulder press.