[Teams of 3]
For Time [35 Minute Cap]:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges 35/25kg

After each round...

90 Overhead Squats 35/25kg

*One Athlete working at a time, Partition reps as needed

*Score = Time it takes to complete the workout

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up snatch grip

Power snatch
EMOM x 12
1 Power snatch

*aim to increase in weight every 2-3 rounds. Start at 50% 1RM and build from there.

Alkulämmittely ja mobility

Voimistelua

Otm 12
4 hspu
20s roikunta tai pito renkailla
20-30s kuppipito

Loppuvenyttelyt

3 rounds:

10 plank up and downs
10 arch ups

*rest as needed

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges (with DB/KB)

“WOD STUFF”
For time
21 – 15 – 9
Deadlift
Overhead squat

wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_d55a63194af7478086132b975faa950f.pdf)

Emom 9

1) Max T2B
2) Max kalorit
3) Lepo

Tulos: Toistot ja kalorit yhteensä.

1a) Tempaus lantiolta 3x5
1b) allemeno 3x5
1c) OHS 3x5
2) Tempaus 6x3x70%
3) Riipusta kyykkyyn 5x3x70%
4a) EK 3x2x85%
4b) GHD raise 3x3
4c) vauhditon 3-loikka 3x2

1min work, 2min rest x8

80m run
AMRAP burpee pull ups

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8 kierrosta 1min töitä 2min lepoa
80m juoksua viivajuoksuna (ei kosketusta)
sen jälkeen loppuaika niin monta toistoa kuin kerkeää burpee leuavetoja