10 Min AMRAP

2 Thrusters (70% 1RM)
2 Deadlift (80% 1RM)
10 Wall Balls
10 Medball Slams

CORE
150 m ROW
1 to 10 BURPEES

150 m ROW
10 to 1 KTE

3RFT

30 SDHP 40/30kg
30 FS 40/30kg

TC 9

...pansku ei sit vetele selällä

Punttikoulussa uusi ykkönen. Raakana.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Strict Ring Dips 7-10 reps
Air Squats 15 reps
GHD Sit Ups 10 reps

PARTNER WORKOUT:

AMRAP 20
A.-

10x Gorilla Cleans w. 2 KBs - RX 24/16 - SC1: 16/12 - SC2: 12/8 or 6
10m Walking Lunge
10x Gorilla Cleans
10m Walking Lunge

B.- ROW

Complete as many rounds as possible in 7 minutes of:
60KG power cleans, 10 reps
20 push-ups

10 Minute Alternating EMOM
5 Power Clean and Jerk @ 60KG
10-15 Box Jump (30 seconds work)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20

Then:
20 minutes to find
5RM Deadlift (touch and go)
5RM Bench Press

Score is AMRAP. Comment 5RM weights to comments.

For time:
21 Thrusters @ 42.5kg/30kg
21 Kettle bell swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters @ 42.5kg/30kg
15 Kettle bell swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters @ 42.5kg/30kg
9 Kettle bell swing @ 24kg/16kg
9 Pull-ups
Run 400 meters