5 rounds for time:
15 deadlifts (47,5/70 kg)
:30 plank hold

Scaled WOD
For time:
5 rounds for time:
10 deadlifts
:20 plank hold

Aikaa vastaan:

21-18-15-12-9:

• kahvakuularinnalleveto & työntö (vas.)
• kahvakuularinnalleveto & työntö (oik.)
• goblet-kyykky
• kahvakuulatempaus (vas.)
• kahvakuulatempaus (oik.)
• askelkyykky kuula räkissä (vuorojaloin)

N 10kg / M 16kg

Clean Pull 4x5

Rest as needed, use straps if needed. You can do these banded if you want.

RPE 4

WU:
(5-10min)
hip mobility
thoracic rotations

2 rounds of:
8 KB cyclist squat (2-3s down)
8 V-up / tuck up
8 KB jefferson curl

Jumping barbara

5 Rounds
20 Pull up
30 Push up
40 Sit up
50 Air squat
60 Double unders

3 Min rest between rounds

For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans @60/42,5kg
Strict Chin-ups
*200 Meter Run/Row after each set

Timecap : 20:00

CF GAMES Open 12.1
Complete as many reps as possible in 7 minutes of burpees.

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches/15 cm above their max reach. Score is total reps completed.

AMRAP 12 min:

1 Rope Climb
10 Burpees
15/15m Single Arm OH KB Carry

-Rx+:Legless Rope Climbs
Goal: 4+rounds

20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/42.5kg

Goal: Tough effort.
1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
Time cap 10:00
Rx+: 70/52.5kg

A,
Back Squat 5-1-1-1-1-1

Build to today's heavy 5.

--then--
5 x 1 @ 90-100% of A. Go every 60 sec.