15-12-9
Hang Power Cleans @60/43kg
Front Squats

*Last set you MUST hold onto the bar for both movements or incur a penalty of an additional 15 Hang Power Cleans after the round is completed

RX+ 70/47kg
Timecap 6:00

Extra:
Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s

Warm up with empty barbell:

1-2 x 4 snatch deadlift + hang snatch high pull
1-2 x 4 hang muscle snatch + 4 ohs
1-2 x 4 hang power snatch + 4 snatch grip push press behind the neck
1-2 x 4 hang squat snatch

E1.30M x 8
2 hang squat snatch

Up to heavy but technical!

Huom! Sarjat nousevilla painoilla.

On the minute for 9min
1. Pause ring row (2s pause)
2. Barbell upright row
3. Dead bug

40s work / 20s rest on the minutes

OHS: 3x3

For time;
20/16 Cal Row/Bike/ski
30 Front Squats @70/50kg
40 Box Jump Step-downs @60/50cm

Rx+: 85/60kg
Front Squats taken from floor.
TIME CAP = 8:00

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

3 Rounds For Time :

800m Run
30 Dumbbell Squat Cleans
30 Burpees

DB`S 22,5/15kg

TimeCap 36

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

4 sets: go every 3:00

15/12 Cal Row
10 Deadlifts @100/70kg
- Goal: Push hard today. Scale for 1:45+ of rest each interval.
- Rx+: 125/85kg

Extra:
Banded hip trust 3x20
Rest 60s

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
65 lb. / 45 lb. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

3x 8-10

Rengassoutu
KP/KK Pystypunnerrus

AMRAP 6
12 BACK Rack Lunges 42,5/30kg
10 Bar Facing Burpees
8 FRONT Rack Lunges
6 C2B Pullups

Rest 3min

AMRAP 6
7 Toes-to-bar
10 Double KB/DB Clean & Jerk
15/12 Calories