Buy-In:
50/35 cal Air Bike

3 Rounds:
15 Deadlifts (80/60 kg)
30 DU's
15 T2B
30 DU's

Cash-Out:
50/35 cal Air Bike

Time cap: 30min.

5x3
@70-85%
Rest 2-3min.

EMOM 0-4' : 1-5 RMU
EMOM 5'-9' : 6-10 BMU
EMOM 10'-14' : 11-15 pull-ups
R=3'
AMRAP 3' : C2B

Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do!

Kolmen hengen joukkueissa:

2 tekee, 1 kiipee köyttä

2 kierrosta

1 min max reps ilmakyykky
1 min max reps punnerrus
1 min max reps istumaannousu

3 Rounds For Quality:
100m Double Kettlebell Overhead Carry
50m Double Kettlebell Front Rack Lunge

15m Handstand Walk / 5 Walk walk

Partner WOD
24min amrap
200m partner run
3 push press 52,5/35kg
6 Strict Pull ups
9 TTB
12 RKB Swings 32/24kg
15 cal Row
Alternate exercises

Warm-up
5:00 Row @ increasing pace each minute
+
2 rounds
5/side Single-leg deadlift
10 Scapular floor angels
5m/side KB single-arm front rack Duck walk
+
Barbell complex (3 Deadlifts + 2 hang power cleans + 1 Front squat)
Build to workout weight
+
2 rounds @ increasing pace
3 Bar-facing burpees
3 Deadlifts
3 Hang power cleans
3 front squats
– Rest 1:00 between rounds –

• 400m Run (easy)

• 2 rds:
  9 Squat
  7 Ring Row
  5 Push up

• 400m Run

• Mobility...

• Work on:

• Clean and jerk

• Rope climb

5 Rounds:
10 Kettlebell Swings 32/24kg
60m Single Arm Farmers Carry 32/24kg
20/15 Calorie Row