In teams of 3
2 rounds for time of :
800m run (all together)
30 squat cleans @70/50kg (scale to 60% of 1rm)
30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
800/1000m row
30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
30 strict c2b pull ups / strict pull ups

time cap is 35 minutes.
On rowing women team rows 800m, men team 1000m. mixed team 900m.

3 rounds of:
6-8 sumo deadlift
20 leg lift over KB

3 rounds of:
6-8 bulgarian squat / per side
10 band rot. / per side

Tabata x 3:
A)
DKB swing
Box jump

B)
Row
Narrow squat

C)
SU/DU
Plate situp

10-8-6-4-2 reps of:
Power Snatch (50/30kg),
C2B

Warm Up
2 Rounds
400m Run
8 Burpees
8 Air Squats
8 PVC Pass Overs

Lift
Back Squat
2-2-2-2-2-2-2

Increase weight each set

Workout
AMRAP in 15 min:
6 Pull Ups
6 Shoulder To Overhead (115/75)
200m Run

Advanced: (135/95)

3 Rounds for time:
400 Meter Run
12 Dumbbell Power Snatches (70/50lb)
21 Single Dumbbell Squats (70/50lb)

Kilos: 30/22.5

-Harjoitellaan tuplahyppyjä

-Harjoitellaan köysikiipeilytekniikkaa ( 5 x 1 - 2köysikiipeilyä)

Fr squat every 2 min
5-5-5-5-5

for time 21-15-9
Handstand push up
Ring dip
Push up

5 x HSPU
5 x Turkish Get-up
15 x Sit-up (abmat)

Ring row 4x15

5 kierrosta

20 m Overhead plate walk
8 burpeeta levypainolle