DL: 5/5/5+
(75/80/85%)

+5kg

3 Deadlift
3 Hang power clean
3 Front squat

“CINDYXXX”
10 pull ups
20 push ups
30 air squats
15 pull ups
30 push ups
45 air squats
20 pull ups
40 push ups
60 air squats
25 pull ups
50 push ups
75 airsquats
30 pull ups
60 push ups
90 air squats

Overhead Squat
1-1-1-1-1-1-1

Clean & Jerk (1+3)

Back Squat 3x5 @75% + max reps

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Tee niin monta tiukkaa leuanvetoa kun pystyt

In teams of 3, with only one working at a time, complete 3 rounds each of:

Row 500m
8 x Front squat 100/70kg (from the ground)

Followed immediately by...

In teams of 3, with only one working at a time, complete 3 rounds each of:

Row 500m
8 x Thrusters 60/40kg

In teams of two, 30min AMRAP of:

500m Row
30 x KB swings 32/24kg
20 x Box jump overs 60/50cm

(Teammembers will alternate tasks with only one working at any time. Ex. A will row then B will do the KB swings and so on..)

20min AMRAP
20wall balls- 9kg/6kg
20 lunges 45kg/30kg
20 cal row
20 push presses 45kg/30kg
20 abmat sit ups