Wyciskanie sztangi nad głowę

10,9,8,7,6,5,4,3,2,1 reps 60kg barbell

AMRAP 10 Minutes:

20 Pistols
30 Deadlifts 225/155/95
Partners divide the reps however desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Power Cleans 115/75/45
5 Handstand Push-Ups

Partners alternate full rounds.

Rest 5 minutes, then…
For Time:
800m Partner Run
80 Front Squats 115/75/45

The Deadlifts in the first workout should be medium-heavy and definitely broken up. Scale the Pistols to 2x Forward Lunges as needed. The Power Cleans in the 2nd workout should be light and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed. On the 3rd workout, both partners must be back from the run before any Front Squat reps count. Break up the Front Squats however desired.
Post rounds, reps (or time), Rx, and partner for each workout.

Pullups
7-6-5-4-3

Squat
3x5+
50
57.5
65

For Time:
21 Power Clean, 95/65
21 Pushup
Row 2000m
15 Power Clean
15 Pushup
Row 1000m
9 Power Clean
9 Pushup
Row 500m

1. Pushup Test
   Max Push-ups

2. Clean and Jerk
   On the Minute x 9 (3 Rounds):
   Hang Squat Clean + Squat Clean + Jerk
   Minute 1 – 70%
   Minute 2 – 75%
   Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

1. Front Squat
   2-2-2-2-2-2

2. Conditioning
   3 Rounds:
   200 M Run
   12 Deadlifts (275/185)
   21 Box Jumps (30/24)

4 x 500m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 300m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 400m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 200m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

3 rounds
400m run
30 double unders
20 squat jump
10 burpees

14 min. AMRAP

7 Muscle-ups
50 Wall balls
100 Double unders

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Superkids:

7 min AMRAP

15 toes to bar
10 wall ball deadlifts
5 wall ball

Tempaus 6 x 2