AMRAP 12:
7 Clusters 60/40kg
14 Lateral Burpees Over Barbell

For Time:
20 Power Snatches 40/30kg
20 Lateral Barbell Burpees
20 Overhead Squats 40/30kg
20 Lateral Barbell Burpees
20 Squat Snatches 40/30kg

For Time:
Buy-In: 2001 Meter Row

Directly Into...

4 Rounds:
9 Clusters 50/35kg
11 Strict Pull-ups

Today's workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
• Each number has it's own meaning:
* 2001 Meter Row: The Year
* 4 Rounds: The Number of Planes
* 9 Clusters: The Month
* 11 Strict Pull-ups: The Day

On a Running Clock:
[0:00]: 10 Floor Press
[3:00]: 8 Floor Press
[6:00]: 6 Floor Press
[9:00]: 4 Floor Press
[12:00]: 2 Floor Press

3 Sets For Quality:
10 Single Barbell/ Dumbbell Reverse Lunges (Each Leg)
20 Single Barbell/ DB Glute Bridges

60sec Rest btw sets

For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

60/40kg

• Row Option = 400m Run

Mod.

For Time:
21 Deadlifts, 21 Knee Raises 15/12 Calorie Row
15 Deadlifts, 15 Knee Raises, 15/12 Calorie Row
9 Deadlifts, 9 Knee Raises, 15/12 Calorie Row
6 Deadlifts, 6 Knee Raises, 15/12 Calorie Row

Emom35

1. 8-12 Kb Thruster
2. 20-40 DU
3. 8-10 Single Leg Romanian Deadlift Kb (R)
4. 8-10 Single Leg Romanian Deadlift Kb (L)
5. Rest

3 Rounds For Time:
10 Deadlifts 70/50kg
20 Pull-ups
50 Double Unders

TC 15min

Light Option

3 Rounds
10 Deadlift
20 Ring Row
50 Single Unders

AMRAP 12:
3 Power Snatches 60/40kg
15 Wallballs 9/6

EMOM16
1. 30s Max cal row
2. 30s Wall ball
3. 30s KB sumo deadlift high pull
4. Rest

Huom!
Ideana on liikkua kovaa, mutta tavoite on säilyttää sama tulos kaikilla kierroksilla. Painot sen mukaan, että pystyy tehdä aina 30s UB.