For time:

50 cal Row
10 Deadlifts @70kg

40 cal Row
20 Cleans @60kg

30 cal Row
30 Front Squat @50kg

20 cal Row
40 Shoulder to Overhead @40kg

• 1 Bar, move your own weight

9-8-7:
Power Snatches
Overhead Squats

30/24 cal Air Bike / Row

6-5-4:
Power Snatches
Overhead Squats

30/24 cal Air Bike / Row

3-2-1:
Power Snatches
Overhead Squats

Rx: 50/35kg

(Time cap: 20min.)

5x2 deadlift 80%-90%

10-9-8-7-6-5-4-3-2-1
Wall balls
100m run between rounds

21-15-9
Deadlifts 100 kg
Burpee box jumps

3 Rounds
15 Ring Rows
10 K2E
5 Rope Descent

“Diane”

21-15-9 reps for time:
Deadlift 100/60kg
HSPU

Timecap: 10 minutes

Podipilding

#MetCon | 1 round for time ⇵, + 10 burpees, of:

• 50 air squats
• 40 sit-ups
• 30 lunges
• 20 push-ups
• 10 back extensions

12′ EMOM OF:
3 x Power clean
– Start with 70% 1RM of your clean and try to add some weight until the end of 12′.

5′ REST

21-15 AND 9 REPS FOR TIME OF:

Sumodeadlift High Pull 40/30 kg
Bar-jumping Burpee

-Time cap 14′

Weightlifting
Front squat: 70%x3x10
Back squat: 70%x3x3
Overhead squat: 3, 2, 1, 1, 1, 1, 1
Conditioning
Chin ups: 25 reps
sit ups: 100 situps.