2 RFT

5 squat clean
10 power snatch
15 back squat
20 swing 16 kg
25 steps farmer carry 32 kg
30 weighted sit ups 5 kg

3 RFT

100 double under (scaled jump)
35 box jump 40 cm

ladder 10 to 1

push press 20 kg
every round: 8 ttb - 8 pistols

1' double under 1' rest
1' squat 1'rest
1' kb swing 1' rest
1' thrusters 1' rest
1' dips 1' rest
1' box jump 1' rest
1' push press 1' rest
1' burpees 1' rest

6 int 2' w 2' r

200 m row
10 push press 20 kg
ampar burpees

5 RFT

30 double under
10 hspu
10 pistols

Deadlift 5-5-5 reps for load
265-265-265

Five rounds for time of:
165 pound Deadlift, 5 reps
15 Wall ball shots, 20 pounds

Time: 09:21

Buy out: Push-ups, pull-up practice

AMRAP8
1 Clean
1 Burpee over the bar
2,2
3,3
4,4
.... niin pitkälle kuin pääset

On the Bicycle . . .

15 sets of:
45 seconds @ 95-97%
90 seconds @ recovery spin

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5