25 min for quality @60-70% effort:

run 400m

hang DB snatches 16 reps (8/8)

DU 50 reps

hang DB single arm C&J 16 reps (8/8)

rest 30 sec

DB 22,5-20/12.5-15kg

-deload viikon mukaisesti rauhallinen tahti tasaisesti liikkuen.

Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– option: 5 x 5, adding weight if form permits.

For time

50 Wallball shots 9/6kg
15 power cleans 60/42,5kg
50 wallball shots 9/6kg
10 power cleans 82,5/60kg
50 wallball shots 9/6kg
5 power clean 100/70kg

TC 16

25.9.2017

For time

50 Wallball shots 9/6kg
15 power cleans 60/42,5kg
50 wallball shots 9/6kg
10 power cleans 82,5/60kg
50 wallball shots 9/6kg
5 power clean 100/70kg

Pause clean 5 x 3 (~75% of 1RM)

For time:

5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1200 m Run

*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ 70/50kg

EMOM 20
A) 15-25 Wall Balls
B) 2-5 Muscle-Ups
C) 5-8 Devils Presses 2x22,5/15kg
E) Max Cal. on a machine
D) Rest

1a) Rope Climb: 5 x 1-2. Rest 45s.
- Options: L-Sit Rope Climb, Legless Rope Climb, Rope Climb w. legs, Ground to standing with rope x 3 reps.

1b) Strict Dips: 5 x 8-10. Rest 45s
- Options: Ring Dips, Bar Dips, Band Assisted Bar Dips, Box Dips

Metcon:
30 T2B
30 wall ball
20 T2B
20 squat clean 50/35
10 T2B
10 thruster 50/35

Press
6-4-2-ME