posted on Thursday

Aikaa vastaan 5 kierrosta:

20 KK-Heilautusta
20 Goblet-Kyykkyä
10 Punnerrusta

TC: 17min

Row 1 km and Run 1 km

A: Muscle snatch without hip contact + Muscle snatch with hip contact @up to heavy
B: Snatch balance triples from rack
C: Emom 8’: Power clean+ squat clean+ squat + Jerk

1x10@45%
1x10@65%
1x6@75%
1x6@80%
1x4@85%

Go every 2:30

For time

• 10 single-leg squats
• 20 double-unders
• 20 single-leg squats
• 40 double-unders
• 30 single-leg squats
• 60 double-unders
• 40 single-leg squats
• 80 double-unders
• 50 single-leg squats
• 100 double-unders

Mobility

Lower Body

For time:
5 Tire Flips
200m WP run
50 WP step ups
200m WP run
50 WP GTOH
200m WP run
50 Burpees to WP
200m WP run
5 Tire flips

For time with a partner :

1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
Timecap: 35 mins

FRAN:
21-15-9
Thruster@43/30kg
Pull up

Kelly in a boat:
500m row
30 boksz jump @60/50cm
30 wall ball @9/6kg

20-30min Machines of your choice