3 rounds For time

Dumbbell snatch, 12 reps, right arm (40 / 30 lbs)
1 L-sit rope climb
Dumbbell snatch, 12 reps, left arm
1 L-Sit rope climb

The snatches are full squat snatches.

Scale L-sit rope climb to
A) 1 legless rope climb + 30 sec L-sit hold
B) 1 legless as high as you can + with legs the rest + 30 sec L-sit hold
C) 2 ropeclimbs + 30 sec L-sit hold
D) 6 rope ascends + 5 pull ups or negative + 30 sec L-sit hold

DL 3x5 reps
-try to add more than last week with the 6s.

In 15 minutes build up to best possible weight:

1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Split Jerk (3 sec pause)

• Complex has to be unbroken so you are not allowed to put the barbell down between the movements.

As a team of 3 for time

• 50 Sychronized burpees (3 people working)
• 100 Power clean 60kg/40kg (1 working/ 1 bar)
• 200 Wallball 9kg/6kg (2 people working/1 target)
• 400m run with barbell 20kg (3 people working)

Timecap: 40min

6 min AMRAP:

6 box jumps 60/75cm
8 hollow rocks
12 superman rocks

2 min AMRAP
3 x power clean (75 % 1 RM)
Rest to the time max burpees

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
Rest of the time max abmat sit-ups

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
Rest of the time max wallballs

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
rest of the time max knees to elbows

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
rest of the time max box jumps (60 / 75 cm)

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Välistävetoja 3x1. Hae päivän maksimi.

3 rounds for time
20 Wall ball 20/14lb
20 DU
20 Toes to bar

• skaalaa esim. 3 kierrosta, 10 toistoa kaikkia tuplanaruissa 60 singleä/kierros

Max Effort Weighted Chin Up
5-4-3-3-3-3-3
2min Recovery