5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Rest 1 Minute Between Rounds

Dumbbell #: (50/35)’s
Dumbbell kg: (24/16)’s**

Tempo Deadlift 7x1@50%

7 sec up
7 sec down

Lepoja

Wod Thursday 10-8-17

A: 3x10 strict pull-ups
B: 3x15 deficit push ups (hands on disks)

3 Rounds for time

21kb swing 24/16
15 Box jumps
9 Box step over (with Kettlebell )

4 mins rest

For time
50 Wallball shots 9/6kg
800 metres run
50 wall ball shots 9/6kg

vitosmaksimi - 5kg

5000m Row
Change pace every 1000m
- 24, 26, 28, 26, 24spm
Record Distance

A. 5min AMRAP:
30/24 cal Assault Bike/Bike erg or row, then AMRAP Burpees

5min rest

5min AMRAP:
30 Burpees, then AMRAP Assault Bike/Bike erg or Row for cal

In teams of two, only 1 is working, for time:

100-80-60-40-20
DB Box Step overs (60/50cm-22,5/15kg)
SkiErg or Row for cal

50 x Back Squat (40/30kg)
5 x Rope Climb
40 x Back Squat (50/35kg)
4 x Rope Climb
30 x Back Squat (60/40kg)
3 x Rope Climb
20 x Back Squat (70/45kg)
2 x Rope Climb
10 x Back Squat (80/50kg)
1 x Rope CLimb

6 x Strict T2B
9 x Ring Row
12 x Weighted Lunge