otm 6:
uneven:
5+5 weighted lunges
even:
10 goblet squat
(use kb, db or plate, choose your weight)

Working 3 minutes on : 2 Off (6 intervals)
A. 10 C&J 60/40kg
10 Burpee over Bar
Max squat cleans

B. Row 500/450m
15 pull ups
Max DB snatch 22.5/15

This is a good mix of movements. Try to scale the pull ups to move unbroken and hopefully you have at least 30 secs to move the db. Scale row if needed to go sub 2 minutes.

Post total cleans + db snatch

Thruster / push press / push jerk / split jerk
1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

4 RFT:

12 DB Snatch Alt.
6 Muscle Up´s

TC 8min!

3 Rounds
On the minute

1 round:
M 21-18-15 Cal
F 15-12-9 Cal

YGIG / 1 Round

*Reps will be updated every year by the number of year, so it gets heavier every year :)

20 DU
26 Deadlift
20 Burbees
26 Front squats
20 DU
26 G2OH
20 Burbees
26 G2OH
20 DU
26 Front squats
20 Burbees
26 Deadlift

Max weight for men 60kg, ladies 40kg.
Timecap 30 minutes.

Maastaveto 8,8,8

nousevilla painoilla
tauot 2 min.

For quality and minimum rest, 5 rounds:

• 8 deadlifts (2/3 of 1RM)
• 10 strict toes to bars

Only unbroken sets!

3 x 3 min AMRAP YGIG

4 x HSPU
4 x Pull-Up

6 x Push Up
6 x Ring Row

8 x KB Push Press 2x 24/16kg
8 cal Row

Score total reps!

10-8-6-4-2:

• full clean @ 60/42,5kg
• box over burbee
• T2B

Time cap 12min