For Time:
50 Box jumps (low)
40 Static front rack lunges 115/75
30 Push press
20 Bar facing burpees

3min Amrap
75 DU Buy in
15 Deadlift 80kg
15 Burpee over bar

3min rest

3min Amrap
75 DU Buy in
10 Deadlift 100kg
10 Burpee over bar

3min rest

3min Amrap
75 DU Buy in
5 Deadlift 120kg
5 Burpee over bar

40-30-20-10
Deadlifts 75/55
Push Press 75/55

For time:
20 muscle ups
30 HSPU
40 weighted GHD Sit ups
50'Pistols

Anaerobinen skierg 4-6 kierrosta. Tulokset ja määrät kommenteissa.

1) 5+5 x DB snatch 17,5 kg
2) 15 x DL 60 kg
3) 20 x 70cm box step 3+3 kg
4) 30-50 sit up
Rest 1-2 minutes between sets

3 Rounds:
10 Power Snatches (115/80)
15 Deadlifts (185/135)
30 Wallballs (20/14)

Wu:1x5(40-50%)/1x3(65-70%)/1x1(75-80%)
-If you dont know 1rm start 40-50% 1rm snatch and build up 110-150% 1rm snatch (depents you level)
+work set 3x1(build up)

Rive +työntö 7x 1+3

6min
"Fran"
+
in the remaining time:
AMRAP
8 Wall Balls
8 Toes-to-bar
8 Burpees

rest 8min

6min
"Elisabeth"
(squat clean)
+
AMRAP

rest 8min

6min
"Diane"
+ AMRAP