For time

• 21 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 18 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 15 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 12 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 9 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 6 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 3 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

Complete as many rounds as possible in 10 minutes of

10 clean and jerks
10 front squats

♀ 95 lb. ♂ 135 lb.

15reps

Tabata- 8 rounds/ 20 sec work/ 10 Sec rest/ for each exercise
Wall Balls (20/14)
HR PushUps
DB Snatches (40/25)
KB Swings (53/35)
Deadlifts (135/95)
Box Jumps (24/20)
Burpees
Med Ball Situps (6lb ball against wall)

(Score the lowest number of reps for each exercise)

EMOM 20 mins
1: 12 leg extensions
2: 12 shrugs
3: 20 KB swings
4: 15 DB push ups
5: 50 heel taps/20 crunches

A: Strict Pull ups 3set
B: 10min amrap Hspu
C: 20min emom
Odd: Row 14cal
Even: 1set unbroken ttb

EMOM 16:00

Min 1: 10 Box Jump Step Downs @60/50cm
Min 2: 20 USA Swings @16/24kg
Min 3 :2-3 Turkish Get-ups LEFT
Min 4: 2-3 Turkish Get-ups RIGHT

Goal: Easy pace for the duration.

For time
21-15-9

Maastaveto (tangon paino 1.25 x kehonpaino)
Penkkipunnerrus (tangon paino 0.75 x kehonpaino)
Askelkyykkykävely (paino 0.5 x kehonpaino, 2 x KB)

*Askelkyykyssä yksi askel on toisto.

4 серии

*6 зашагивания на "10"/касание плеча
*30 тяг резины к груди
*10 строгих НКП

Power Clean ( TnG )

7 x 5 TnG. Start ~50% and building

Go Every 2:00