for time:
50 deadlift
50 hang clean
50 thruster
50 push press
50 back squat

• 60/40kg (no racks allowed)
• TC 35:00 TT <30:00
• Tehty viimeksi 16.9.2016
• Scaalaus painoja alas miehet 50/40kg naiset 30/20kg

Every 90s x 4:
3 Tall Snatches +
2 Snatch Balances
- Build up for the workout

IN PAIRS YGIG:

For Time:
60 Box Jump 24/20”
60 C2B
60 KBS 32/24kg
60 Pistols Alt.
60 T2B
60 Push Jerk 50/35kg
60 Deadlift 50/35kg
60 Wall Ball 9/6kg
60 Bar Facing Burpee
60 DU (Both do 60x)

TC 32min!

30 Min EMOM
1. 15m HSW or 3 wall walks
2. 15 KBS
3. 3-6 bar MU
4. 50 dubs
5 rest

Set 1 – 80% – 1/3 Reps
Set 2 – 80% -1/ 3 Reps
Set 3 – 80% – 1/3 Reps
Set 4 – 80% – 1/3 Reps

30 RFT:

YGIG
5 Wall ball @9/6kg
3 HSPU
1 Power clean @100/70kg

Time cap 25min

Set 1 – 80% – 6 Reps
Set 2 – 80% – 6 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps

5 rounds

• 10 ring push ups
• 10-15 kipping or jumping pull ups
• 200m run

3 x 12
Every 2:00

A1. Pull up
A2. Front foot elevated suitcase step back lunge

For time / YGIG
5 rounds each
250m Row
8 HSPU
12 Alt pistol squat

TC 20min