Running o'clock

0:00–11:00 “All the single ladies”

5 rounds for time

50 single under (per kisaaja)

10 clean (jakakaa vapaasti)

1 min lepo (per kierros)

RX : 60/40kg

SCALED : 42,5/30kg

MASTERS 50 -

42,5/30kg

ALLE 18 - vuotiaat

42,5/30kg

Back squat 6 x 8

• E2MOM
• leave two reps in the tank

In 20 minutes:

• Back squat 10-8-6-6-10

Every 3min x 4

5 TNG Power Clean
5 Hang Squat Clean
10 Thruster

RX 65/45kg

For time:

• 3 rope climbs
• 30 hang power snatches (50% 1RM hang power snatch)
• 3 rope climbs

4 Rounds
A1) RDL x 6
3-0-X-1
Rest 1:30
A2) Shoulder Press x 6
3-1-X-1
Rest 1:30

Death by overhead squat.
3/4 bodyweight

Raaka rinnalleveto 2RM

15 minuutissa

4 Sprint rounds

For time:
10 Box Jump
30 DU (scaled: penguin taps)
10 Deadlift 100/70kg

2min rest & 2min TC/round

Score is slowest round

Max effort shoulder press
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!