3-5 rounds, rest as needed

1)10 Double KB Sit-Up
2) 10 Lateral Raises
3) 10 Biceps Curl
4) 10 DB French Press

RPE 4

Build up to days heavy 1rep Power Clean
- you don't need to PR, just something heavy!

Takakyykky
4x5@80%
1x80% max toistot
korkea te-veto + tempaus polvelta
3+1@70%
3+1@75%
3+1@80%
(3+1@80-85% jos menee paremmin kuin Husseinilla nykyään)

Takakyykky
8x3@70%

Raakatempaus + tempaus puolesta reidestä
2x(1+1)@65%
3x(1+1)@70%

Raakarive + rive puolesta reidestä + työntö
2x(1+1+1)@65%
3x(1+1+1)@70%

Selänojennus pito (keveri istuu jalkojen päällä)

3 x max aika

3 x lisäpainolankku max aika

In Teams of 4 complete the following for Time;
Benchmark individual relay
Diane (TC 7Min)
Helen (TC 13 Min)
Karen (TC 9 Min)
Isabel (TC 6 Min)

5 Mins rest

One person does 1 workout. Next person starts at time Cap!
At 40 Mins
2 people go straight into;
DB Kelly 5 Rnds for Time; ( TC 30 Min )
400m Run
30 box jumps
30 db snatches 22.5/15kg

5 Mins Rest

At 75 Mins
The other pair go into;
Partner COE, 20 Rounds for Time; (TC 24 Min)
10 thrusters 40/30
10 push ups

5 Mins Rest

At 104 Mins
After COE, the whole team completes with 20kg/15kg/10kg and 5 kg plates. (TC 12 Mins)
For Time;
50 STOH
50 squats
50 Burpee plate jumps

Total Time 0-116 Mins . 1 Hour and 56 Mins.

Teams will post times of the workouts on the whiteboard and the total time is the score. Team captains are responsible for all scores.

4 rounds of 4 min ON / 1 min OFF:

A) 8+8 Heavy one arm KB front squats
16 Renegade rows
Max effort bike

B) 5 Ring dips
10 Push presses
20 Sit ups
Max effort jumping lunges

Thruster 5x5
5-5-5-5-5
Goal is to increase weight on every set
Leave few reps in the tank

You go, I go
DB Front squat + Deadlift, use approximately 40-60 % of your 1 RM front squat and deadlift. Women use 2 x 35 lbs DBs, men use 2 x 50 lbs DBs.

1 rep + 1 rep
2 reps + 2 reps
3 reps + 3 reps
4 reps + 4 reps
.
.
10 reps + 10 reps
9 reps + 9 reps
8 reps + 8 reps
.
.
1 rep + rep

This is a pyramid workout with a partner. Partner A does 1 DB front squat + 1 deadlift, while partner B rests. Then partner B does 1 front squat + 1 deadlift, while partner A rests.. then go on until 10 + 10, then start to go back to 1 + 1.

The result is total weight lifted that day by the team !

AMRAP 6:
12 Hang Power Cleans (52.5/35kg)
9 Front Squats (52.5/35kg)
15 Hand Release Push-ups

Rest 2:00

AMRAP 8:
200 Meter run / 250m Row
9 Hang Power Cleans (52.5/35kg)
6 Kipping C2B Pull-ups

Rest 2:00

AMRAP 10:
200 Meter run / 250m Row
9 Power Cleans (52.5/35kg)
6 Kipping Pull-ups

• Beginner Options: Replace Hang Power Cleans/Power Cleans with Russian KBS Replace Front Squats with Goblet Squats

Push Press
10-9-8-7-6-5 AHAFA

Dip and drive in the start, catch with straight legs