7min amrap:

• 10 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 5 rengasdippi

Lumberjack 20

20 deadlift (125/85 kg)
400 m run
20 KB USA swings (32/24 kg)
400 m run
20 overhead squats (50/35 kg)
400 m run
20 burpees
400 m run
20 pull-ups (Chest to Bar)
400 m run
20 box jumps (60/50 cm)
400 m run
20 DB squat cleans (2 x 22,5/15 kg each)
400 m run
Timecap: 35mins

5x 2 Hang power snatch + 1 Power snatch 60-70%

4-5 kierrosta laadukkaasti

5-15s Leukapitoa
8-10 Vipunostoa taakse
10-15 Selän ojennusta boxilta kaverin kanssa tai GHDssa
(Lisäpaino tarvittaessa)

RX´D:

Complete as many rounds and reps as possible in 14 minutes of:

7 Ring muscle-ups
50 wall-ball shots 20/14p ( 10/9 feet)
100 double-unders

SCALED:

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots 20/10p ( 9/9 feet )
200 single-unders

”Partner WOD”

AMRAP 20
20 Burpees
30 Partner MB Situps (over box)
20 Box Jumps
30 Wall Balls

-rest 3min-

For time:
50-40-30-20-10 reps of:
KB/DB Snatches 20-25/12-16kg
KB/DB Squats

*30 Cals. after each round

Build to A Heavy 1 Power Snatch

*Score = Heaviest Load

4rds
30 Air Squat
20 Pull up
10 Burpee

10x 30s
2 Raakaa riveä 62-67%

Every 90s x 10
1 Squat snatch @60->