8 min amrap
14 t2b
14 alternating DB/KB snatches

2 kierrosta aikaa vastaan:

• 20 DL
• 20 Power clean
• 20 Thruster

@45kg/30kg

21-15-9
Deadlift
Box jump (step down)

L1: 80/50kg
L2: 100/70kg

TC: 8 min

-practise longer tng sets.
-no ”cat” backs.

6 Rounds, each for time:

10 Wall Balls
8 Ground to Overhead 40/30kg
6 Toes to Bar

Rest 1 Minute

Time cap 15 min

6 ttb
12 wall ball

One arm KB strict press 10RM

Intervals 2 Mins On: 2 Mins Off (32 Mins) 4x

A. 30 Thruster 40/30kg
Max box jumps

B. 20/15 Cal Row
Max Burpees over rower

Post total box jumps + Max Burpees over rower

5 rds

15 burpees
15 American swings

L1: 20/12kg
L2: 24/16kg

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.