Crossfit total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount.

Build to a Heavy Set of 2
Pause for 3 seconds in the bottom of each repetition.

100 kb swings 32kg/20kg
EMOM 20 DUs

In a team of 3:

EMOM 15 min:
Minute 1: max reps deadlift 70/50 kg
Minute 2: max reps wall ball 9/6kg
Minute 3: Rest

score: total reps of deadlift & wall ball

2 min rest

EMOM 15 min:
Minute 1: Max box jumps
Minute 2: Max slam ball
Minute 3: Rest

score: total reps of box jumps & slam ball

AMRAP 8 min

4 Strict Pull-Ups
4 + 4 Alternating Single-Arm Dumbbell Snatches

4 sets of:
Kettlebell High Pulls x 20 reps
Rest 60 seconds
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

-deadlift x20 + double uders x40
-deadlift x15 + double uders x35
-deadlift x10 + double uders x30
-deadlift x5 + double uders x25
*deadlift weight, body weight

TC15

Tempaus 2@70%, 2@75%, 3x2@80%

Te - veto 3x3@100-110%

Takakyykky, ekalla toistolla 3 sek pause pohjassa 3x3@70%

Jalkojen nostot penkillä 4x20

Optional Accessory:

3-4 rounds, rest as needed:

1) 15-25 GHD Sit-Up
2) 10 Prone KB Row
3) 3-10 Bar Dip (from the top of bar MU)

RPE 3-4

Partner wod:

30 squat cleans 80/50kg
60 C2B
90 Wall ball shot 9/6kg

1 athelete starts on row
1 athelete starts on cleans
switch every 10 cal.

TC: 30 min