Back squat 10!
men start with 60kg add +10kg every round
women start with 45kg add + 5kg every round

21-15-9:
OHS (42.5/30kg)
C2B

(Time cap: 5min)

Teams of 4.

1 rnd:
3000m Row
30 Rope climb
100 Thruster (60/40)

(Time cap: 22min)

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

10 min EMOM
1 min: seated press w/kb alt 6/6
2 min: L-sit pull up x 5

Tämä tehdään Helenin jälkeen. Suhtaudu tähän assari-harjoituksena.

Push press 3RM

Split clean and jerk
10 x 2 @ 65+ - 85%
Go every 75s.

For time:
21-15-9
Deadlifts (100/70kg)
Wallballs (20/14)
Kipping HSPU

• No strict HSPU? No kipping KSPU today then.
• Scale with sHSPUs to pads or regular push-ups
• 12:00 Cap

1) Push Press: 1RM. Rest 2:00

• Beginner: 5 x 5, adding weight if form permits.

15min AMRAP:
12 deadlift (70/50kg),
15 push-up