3 Rounds
15 Deadlift 80/55kg
15 T2B
15 Double KB Front Squat@20/12kg
15 Cal Row
Timecap: 18 min

1A) back squats 4x10x60%
1B) strict hspu 4x3

FOR TIME
KETTLE BELL 24kg/16kg ALL SINGLE ARM MOVEMENTS ALTERNATING
20 KB SNATCH
20 RUSSIAN ONE ARM SWINGS
20 GOBLET SQUATS
20 BOX STEP OVERS WITH RACKED KB 60cm/50cm
20 KB CLEAN AND JERK
20 ONE ARM DEVILS PRESSES
5+5 TGU

Partner Workout
Buy-in:
300 Meter Farmer Carry @ 32/24kg
Then,
3 Rounds of:
60 x Wall Balls @ 20/14
60 total x Alt. DB Snatch @ 50/35lbs
60 total x SA DB Hang Power Clean + Push Press
Cash-out:
300 Meter Farmer Carry @ 32/24kg

AMRAP 20 min
Run 400 meters
30 Goblet Squat@24/16kg
20 Box Jump
10 CTB Pull Up
Goal: 3+ Rounds

Dynamic sumo deadlift
8x2r @ 45% + bands
Go every 40s.

10 min EMOM
5 push presses 50kg/35kg
8 kb snathes 24kg/16kg alternating

Nostot 1 min välein niin pitkälle kuin mahdollista
Tulos: Raskain nostettu paino
Tiebreak: bar over burpee määrä

Naisten tangot
35/40/45/50/55/60/65/70/75/80
Miesten tangot
50/60/70/80/90/100/110/115/120/125

Facepulls 5x15-25

Ojentajat kumpparilla 5x15-25

Pystysoutu käsipainoilla 5x15-25

-em.liikkeet voi tehdä vuorotellen

Penkki 5x8x60%

Kapea penkki 2x15x50%

Sivutaivutukset 3x20 / puoli

For time:

50 Double Unders
25 OHS 45/32,5
50 Double Unders
35/25 cal Row
50 Double Unders
25 Strict Pull Ups
50 Double Unders
35/25 Cal Row
50 Double Unders
25 OHS 45/32,5