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**

A.
Rope climbing x2-4
Push sled / Pull sled 12m
(6 rounds)

B.
10 min for quality:

5 x Push up + Pull up
10 x OHS

Metcon: For Time (Teams of 3)

 150 Wall Balls 20/14

 100 Ring Dips

 150 Supine Barbell Rows

 100 HSPU

 300 Double Unders

AMRAP 31 Min.
5 Deadlift 40/21 kg
5 Clean 40/21 kg
5 Push press 40/21 kg
5 Thrusters 40/21 kg
5 Burpee over bar

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will do 50 Kettlebell Swings (16/20). Once Partner #2 finish the 50 KB Swings, Partner #1 will grab the Kettlebell and begin their 50 Swings, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

soutu 1/2h
juoksu 5 km
Tasaista rentoa tahtia.
Juoksussa sellainen vauhti,että pystyy juttelemaan treenikaverin kanssa juostessa.
Postaa metrit soudusta ja aika juoksusta.
EI AIKAA VASTAAN KUITENKAAN! Vaan about mukavuusalueella liikkuen.
Tulokset kommenttikenttään.

Olympic lifting
4 no contact muscle snatch
3 low hang snatch
3 power clean to jerk w/ pause at receives

For time:
Three rounds of:
5 Deadlifts (100 / 80 kg)
5 weighted One-legged squats, left leg (20 / 16 kg KB)
5 weighted One-legged squats, right leg (20 / 16 kg KB)
Then,
1 Minute Handstand

EMOM 6′

2 Power Cleans

EMOM 6′

1 Power Clean

lajikuvaus myöhemmin