Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

Deadlift 5 RM

Alkulämmittely ja mobility

Pystypunnerrus progressio

Emom 90s x 6
"Chief"

Loppuvenyttelyt

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

Mave
80 kg

Penkki
40 kg

DEADLIFT, E2MOM
5x5 - RIR 5+

Weights should be light, focus on being explosive.

5 Rounds for Time
WOrking 40s on:20s off until complete

80 Double Unders
20 Toes-To-Bar
30 OverHead Squats 40/30kg

TC: 30min

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

For time

• 400-meter run
• 15 overhead squats

♀ 65 lb
♂ 95 lb