For time:
Buy in: 100 DU
5 rounds of:
5 pull ups
10 push ups
15 squats
3 rounds of:
9 DL 100/70kg
9 HSPU
Cash out: 500/400m row

Hae toistomaximi raakoja leukoja.

-Käytä kuminauhaa tarvittaessa

E2MOM’16
Build a heavy snatch 90-100%

If you r up to it do pr.

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

16 min AMRAP
Buy in ski 50/ 35 cal
Dip x 4 / or box dip x 4
Pull up x 4/ or ring row x 4

10 Rounds For Time [20 Minute Cap]:
500 Meter Bike Erg
30ft. Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead  

*Dumbbells: 22.5 / 15 kg's
*Score: Time (Add 1s For Every Missed Rep If Capped)
*100m = 1 Rep 
 

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 30-90s Elbow Plank
C. 8-12 Barbell Upright Rows

Sali kiinni

5 rounds for time:
400m Run
35 DU
10-8-6-4-2 Snatches
Weights:
Rounds 1-2: 50/35kg
Rounds 3-4: 55/38kg
Round 5: 60/42kg

Scaled: 60-68-75% of 1RM Snatch