Devils press 2x22.5/15kg
T2B
TC 8 Mins

Deadlift ( Stop´n Go )

3-3-3

Go Every 2:30

Overhead Squat

5 x 4, each rep pause ( 1-2 sec ) on bottom.

Go Every 3:00

Every 90 sec
1 x clean + hang clean
add weight every round
For 15 minutes, 10 lifts

WOD

Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Beginner
Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats"

Time cap: 30 min

20 min AMRAP

10 pull up
15 overhead squat 50/35 kg
20 KB swing 32/24 kg
15 power clean 50/35 kg
20 m farmers walk KB 32/24 kg
10 HSPU deficit

Pull up skaalaussuositus: jumping pull up virallisella open-standardilla

HSPU deficit: mikäli hupsut max rep on alle 10 ub toistoa niin tee normi hupsuja. Skaalaus ab-mat tai boksin päältä

Tabata, 16 rounds alternating 20 sec on 10 sec of (total 8 min)
a) hollow hold
b) air squat

Merkkaa tulokseen huonoin air squat-kierros

8 sets of
1x Clean + 2x Jerk
Heavy but comfortable weights.
Rest as needed.

Alternate through
1. 15/12 CAL Row
2. 10-15 T2B
3. 10-15 Power Clean 50/35kg
4. 1-3 Rope Climbs

AMRAP 5 ( A )

Bike 12/9 Calories
6 Toes To Bar / 12 Toes To Post
Bike 12/9 Calories
6 Double KB Thrusters 2x24/2x16kg

Rest 2 minutes

AMRAP 5 ( B )

Row 21/15 Calories
40 Double Unders / 160 Single Unders

Rest 2 minutes

ALTERNATING BETWEEN AMRAP´S ( Both three times )