Deadlift 2x60%, 2x70% , 3x5x75%, 5+x75%

EMOM

• Maastaveto 10x3

For time

10-1 Devils Press 2x22,5/2x15kg
1-10 Pull Ups

Target 10
Time Cap 15

AMRAP in 3 minutes

3 Power Cleans 60/42,5kg
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times. Start over every amrap.

Weighted Strict Ring Dips

Banded Ring Dips : 3-3-2-2-2
10+ Unbroken : 5-4-3-3-2

Send Off 2:30

Hang Snatch Pull + Hang Squat Snatch ( under knee )

10 ( 1+1 ) @ 65 - 75 %

Send Off 2:00

Overhead Squat

5 x 5, 3 sec pause on bottom

Weights: Light to moderate.

Send off 3:00

AMRAP 8

10 Box Jumps 24"/20"
5 Pull Ups
10 Push Ups

Target 4
Goal 8+

For time :

Run 200m
6 Cleans 65/50kg
Run 200m
9 Cleans 65/50kg
Run 200m
12 Cleans 65/50kg

TC 8

5 x 3 min amrap, 2 min rest between amraps

12 power snatch 35/25 kg
12 wall ball 9/6 kg
12 toes to bar
12 pistol squat alternate

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