EMOM x 7:

5 Deadlifts (245/165)
max reps Wallballs (30/20)

For time:

• 30 clean and jerks
• 30 muscle-ups
• 30 snatches

Women 95 lb.
Men 135 lb.

Leebeni

Eilinen/

Lepo

“Diane”

21-15-9 reps for time:
Deadlift 100/60kg
HSPU

Timecap: 10 minutes

Joka alkava 3 min x 4

12 toes to bar
12 DB snatch

3 Rounds
15 Ring Rows
10 K2E
5 Rope Descent

Matalatehoista humputtelua. Seuraavaksu kepeä viikko.

21-15-9
Deadlifts 100 kg
Burpee box jumps

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps
HR 170/179

4.Core
EMOM7: abs