21-15-9

Thruster (42.5/30)
Burpee Pull up

(Time cap: 8min)

For time:
20cal Ski
20 Toes to Bar (Scaled: straight leg raises)
20 Pushups on Dumbbells (Scaled: without dumbbells)
20 Deadlifts with Dumbbells
2 Rope Climbs (RxD: men legless, women with legs; Scaled: rope declines)
20 OH Walking Lunges with Dumbbells (Scaled: walking lunges with dumbbells)
20 DB Hang Clean Thrusters
20 C2B Pullups (RxD: men C2B, women pullups; Scaled: ring rows)
20 cal Ski

RxD weights: men 35 lbs, women 25 lbs; Scaled weights: men 25 lbs, women 15 lbs.

Carry the dumbbells from start to the end of the workout, the whole round around the gym.

Timecap: 20 min

7min amrap
14 wall ball
7 C2B

1-5: 5 tng squat clean
5-10: 3 tng squat clean
Every 30s. for 5min: 1 squat clean

(As heavy as form allows)

5 Rounds of:
3 Deadlifts 120/80kg
6 HSPU
9 HR Burpee over bar

Power Snatch + Snatch Balance
2 sets of 5+5 @ 60%
3 sets of 3+3 @ 75%

-Unbroken sets

10 kierrosta aikaa vastaan:

• 5 T2B
• 10 punnerrusta
• 15 swingiä

Time cap 10min

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters / row 500 m
18 dumbbell thrusters
Run 400 meters / row 500 m
15 dumbbell thrusters
Run 400 meters /row 500 m

Skillmill 300 m

10min 2-2,4-4,6-6,…

Kahvakuulatempaus
Etunojapunnerrus

1 arm shoulder press
2x max reps@100% of 10 Rm
1 min rest as between the arms.