Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rest day!

There will be an Open Gym on Wednesday at 5:00pm

Back squat 3x5@65%

Bench Press 3x5@65%
+
12-9-6 av:
DB thrusters 20/15kg
strict pull ups

Snatch balance 3-3-3-3-3, Bygg upp till tung 3:a
+
10min amrap:
24/16kg kb KB clean – 10 rep
24/16kg kb One Arm Walking kb Lunge – 20m
Switch arm after lunges

Superkids / Ninjat:

3 kierrosta
1 min DU
1 min varpaat tankoon
1 min thruster käsipainoilla / tangolla

Team - 2 -

For 2 500 m ROW

250 m Row ◄► Stand Bar Over Head

500m row

50 bench press (135/95)

500m row

50 ring dips

500m row

50 wall ball (20#->10'/14#->9')

500m row

50 Toes to bar.

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible