Back Squat 5x10 AHAFA

Ohje: Päivän kunnon mukaan. Lepää 2-3min sarjojen välissä.

21-15-9reps of:
Deadlift 100/70kg
Cheast-to-bar Pullups
Box Jumps

Istumaannousu tabata

4 min.
20 sek töitä 10 lepo

50 x Kipping HSPU
Every time you break, perform 5 V-Ups
For Time

Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

3 rounds
15 wall balls 9kg/6kg
15 box jumps 60cm/50cm
15 deadlifts 90kg/70kg

Conditioning
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

40min AMRAP, go as far as possible

2 Rounds of
Run 800m
15 Deadlifts 120/85kg
+
3 Rounds of
2 RDS of Cindy (5 Pullups - 10 Pushups - 15 Squats)
6 Hang Power Snatches 60/40kg
+
4 Rounds of
10 Handstand Pushups
5 Power Cleans 70/50kg
+
AMRAP until the clock hits 40min
20 Toes-to-bar
20 Burpees

With a running clock, every minute perform 1 lift and add 5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score is your total weight.

(Technic 14/2015 o. 42/2015)

1800m (2x kortteli) Run
150 Double Unders
50 Burpees

900m (kortteli Run
100 Double Unders
35 Burpees

400m Run
50 Double Unders
20 Burpees

Cap 40 minutes