8 x E3MOM

6 bar facing burpees
5 deadlift
4 hang power clean
3 front squats
2 thrusters
1 jerk

• First few rounds are for warm up!
• Add weight until you find a suitable heavyish weight for the last round

21 Deadlifts 100/70kg
21 HSPU
21 CAL Row
15 Deadlifts
15 HSPU
15 CAL Row
9 Deadlifts
9 HSPU
9 CAL Row

Time CAP 14 Mins

Bar facing burpee
Wall ball 9/6kg 3.05/2.75m

We can set a long line of bars in the middle and some of you can use the platform or go around the rig if needed.

TC 25 Minutes

Apuliikkeeksi 3x8 rengasdippiä!

Soutu 500m sprintti

Rowing Distance 3 x 4 min.

First Set : Moderate Pace
Second Set : Fast Pace
Third Set : Fastest Pace ( all out )

Rest between set 4 minutes. Do some recovery workout. Not laying on floor like dying animal.

AMRAP 8

Athlete A) Hold Barbell Frontrack 80/60kg ( starting from floor)

Athlete B) Double Unders.

You Can Change as you like.

Result is total Double Unders

AMRAP 20
20 Pistols
20 Wall Balls
20 DB Snatches 22,5/15kg

*at minute 5,10 and 15 – perform 10 Burpee Box Jumps

High Hang Squat Clean + Jerk

6 x ( 2 + 1 ) light to moderate.

SO 1:30

Stiff leg deadlift
4x8r @ 2 reps in the tank.
Go evey 90s.