Deadlift 3x12x60%

EMOM10
odd: 3-5 hang power clean + 3-5 burpee over bar
even:3-5 shoulder to overhead + 10-30 double unders

RX: 60/40 kg

8 min alkavalla minuutilla

1.min max cal soutu tasaisella tahdilla
2.min 20-30 tuplanaruhyppy
3.min lepo

Working in Pairs Ygig;
1000m Row
10 Wall climbs
50 Air Squats

DB/KB row 3x6 AHAP
-3 sec lowering phase in every rep

16 min emom, alternating
1 min: 2-5 strict pull ups
2 min: 10-12 barbell lunge (front rack) 60/40 kg*
3 min: 3-5 strict HSPU

• lunget otetaan maasta

Skaalaukset:
- pull ups kumpparilla tai negatiivinen (ei kippiä tänään)
- HSPU abmatilla tai boksin päällä (ei kippiä tänään)

For Time;
30-20-10
Thrusters 40/30kg
Bar over Burpee
Power Snatch
Pull Up

Time Cap 25 Mins

Find push press 1rm

Warm ups sets
1 x 5 reps (30-50 %) - rest 1-2 min
1 x 5 reps (50-60 %) - rest 1-2 min
1 x 3 reps (60-70 %) - rest 2-3 min
1 x 1-2 reps (75-85 %) - rest 2-3 min
1 x 1 reps (90-95 %) - rest 3-5 min
1 x 1 reps (100+ % PR) - rest 3-5 min

Positive thinking

Positivity is a great asset when everything is not going as planned.

Therefore:

• List three things you have completed in 2017 that have made you a better person.

4 Rounds for time:
21 Wallballs (20/14lbs)
15 Lateral Burpees over the Bar
9 Overhead Squats (60/42.5kg)

• 20:00 Cap
• Beginner Metcon Option: 4 RFT: 15 Wallballs (14/10lbs) 10 Burpees 5 Russian Swings (Moderate weight). Rest 60s