10,9,8,7,6,5,4,3,2,1
No-kipping Pull-ups
1,2,3,4,5,6,7,8,9,10
Thruster 60/40kg

skaalaukset: raaka leuka->kippi->kuminauha

tavoiteaika: 20min

30 x Snatch 62,5/42,5 kg

soutu
fillari
DU
1,30 min aerob. 30s kova. 4 kierrosta 1min pal kierrosten välissä.
Merkkaa kalorit ja DU:t

In teams of 3, 3 rounds, 30sec ON, 90sec OFF:
1) 10m Shuttle Run,
2) Row (kcal),
3) Thruster (40/25kg),
4) Pull-Up
(A does 30sec while B and C rest, B does 30sec while A and C rest, C does 30sec while A and B rest)

for time:
800m run
25 ttb's
50 ctb pull ups
100 push ups (hr)
200 squats
run 800m

Start 00:00:
30 KBS (24/16kg),
30 Burpee,
30 KBS

Start 10:00:
21-15-9 Wallball, Pull-Up

Start 20:00:
3rounds:
12 Deadlift (60/40kg),
9 Hang Power Clean,
6 Jerk

5 rounds:
60/40kg Thruster 15s.
Rest 45s.
20kg/10kg Lisäpainoleuka
Rest 45s.
Burpee 15s.
Rest 45s.

Clean & Jerk
8 x 3 @ 55-65%
1min Recovery

5 burpee box jump
7 ball slam
9 dynamic push-ups

punnerrukset lattialta, yläasennossa
kädet 15kg levyille

"Josh" for time:

21 overhead squats at 95lbs/65lbs
42 pull-ups
15 OH squats at 95lbs/65lbs
30 pull-ups
9 OH squats at 95lbs/65lbs
18 pull-ups