Tall clean

3 x 5, you choose the weight

C&J 3 reps x 5 sets V1
rest 2 min between the sets

-sama paino joka sarjaan
-ei tartte olla tng voi pudottaa välissä

2 RFT:

500m row
50 du´s
30 wb 9/6kg

Buy in Row 1000/800m, then:
5 Rounds
10 Box jump,
10 Sit-up,
10 Pull-up,
Cash out: Run 800m.
Target under 14min

For time, w/ partner

Run 3200m, change after 400m
Row 3000m, change after 500m

AMRAP 17

40 Du`s
12 DB Squat Clean 22,5/15kg
8 Strict Pull ups
20 DB Fronts Squat 22,5/15kg

Go as long as you can...

1 ring dip
100 m run
2 ring dip
100 m run
3 ring dip
100 m run..

Ring dips must be unbroken sets. If you break, the workout is over.

Scaled:
Static dip
Banded dip
Ring push up
Push up

TC 15 min

five sets

For time:

Row 500/450m
15-12-9
Pull ups
Thrusters 42,5/30kg
Row 500/450m

Back squat

1x10@50%-60%
1x8@60-70%
1x6@70-75%
2x4@75-80%
1x8@50-60%

SO 2:30