AMRAP 5′ with 2′ rest
6 Strict Presses 42,5/30kg
9 Box jumps 60/50cm

400m run (both)
50 over burpees
50 front squats
50 db snatch
30 pull-ups
50 power cleans
50 hspu or scale to push-ups

Power Clean 4 x 5

Ten rounds for time of:
8 Bar Facing Burpees Over the Barbell
8 Toes-to-Bar
8 Thrusters (95/65 lbs)

180 min

WU for 45 min for events 1 & 2

Event #1
A. 5 min AMRAP with partner, YGIG:
5 T2B
10 box over burpee
15 D-balls over shoulder @ 50 lbs

Straight to Event #2
B. 5 min time to find 1 RM power clean + push press
Result: 57.5 kg

Event #3
C. For time, complete the reps synchronized with partner:
20 power snatch @ 25 kg
20 box jump 20"
20 squat with sandbag
100 m farmer's carry w/ 2x20 kg KBs
+ 10 rope climbs for the whole team
Result: 6.10

Event #4
D. For time, as a relay:
7 cal AB
10 KBS @ 20 kg
10 deadlift @ 60 kg
10 pull up
Result (team): 6.30

Final placement 5th

5x5 skulderpress

Kenno 10 Eur
Laita alle tulokseksi kuinka monta kennoa haluat.
Tilaus toimitetaan eteenpäin maanantaina ja se on sitova, kun se on wodconnectiin laitettu.
Toimita rahat tiistaihin mennessä.
Maksut seteleinä.
Merkkaa tilauksesi myös vihkoon maksun yhteydessä.
Nouda munat viimeistään seuraavan viikonlopun aikana. Munat tulevat joko to tai pe salille.

-Shoulderpress
-Sumomave
-Thruster

5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
Scapular pull-up to horizontal pulls (hold at the top for 2-sec)
+
1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
3 Pull-ups
6 Push-ups
9 Air squats

Warm up
3 rounds
1:00 ski (increase pace each round)
5+5 suitcase deadlifts
5+5 single leg RDL
5+5 single arm db hang squat clean
10 scap pull ups
10 ring row

Test workout movements and climb to clean weight before hitting short metcon :