A. 10-9-8-7-6-5-4-3-2-1
Deadlift@100/70kg
Back Squat@80/55kg
Bench Press@60/40kg
Shoulder Press@40/30kg

B. Max reps C2B
3' rest

C. Max reps Pull-up

Soutua aerobisen kapasiteetin parantamiseksi

10min EMOM
3 x Jerk
Heavy but comfortable

Dumpbell snatch, alter, 10minutes 30sec on - 30sec off.

A: Styrka/färdighet
C&J 5x2 @ 80%
Clean DL 5x5@ 100% clean
B:WOD
800m run
30 pull ups/ 10 strict pull ups/ring rows
30 Front squats 80/60kg/ 30 farmer carry lunge steps
30 pull ups/ 10 strict pull ups/ring rows
800m run

Every min on the min- 10 mins

2 Power cleans + 2 Push jerks- Weight can be added but the goal is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down (Did the first 3 rounds with 85, then moved up to 95. Tough but felt good! Then, to cash out, did 10 hang power cleans w/95 without putting the weight down)

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups

4+6 rounds (the push jerks/power cleans killed my strength on the wallballs!)

Deadlifts
3x5
200#

then

As many rounds as possible in 8minutes of:

8 Kettlebell swings 2.0pd / 1.5 pd
8 Floor press 2.0 pd / 1.5 pd
8 Goblet squats 2.0 pd / 1.5 pd
4+14 - rx

Three rounds of:
Wall-ball, 20 pound ball
Push press, 20/15 (Reps)
Box Jump, høj box (Reps)
Lunges 20/15 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total 90min
A. WU 3 rounds: 300m row, 30 DU, 10 burpee, mobility
B. Strength ring dips 4 x 4-3
C. Skill work
KPU practice for 20min
T2B practice for 10min

D. Metcon
AMRAP in 4 minutes of:
10 push press 30kg
10 pull ups

rest 4 min, and then

AMRAP in 4 minutes of:
10 KBS 24kg (overhead)
10 push ups

E. Post WO 1000m row, mobility

Do 5 rounds of the following couplet
10 Front Squats (from the ground)
6 weighted pullups

Not For time, but move at a decent pace