For time: Partner "Glen"
You Go , I go
30 Power Clean + Push Jerks @ 60/42.5kg
Run 1600 m ( 8x200m relay)
2km Row
10 Rope Climbs
Run 1600m ( 8x200m relay)
2km Row
100 Burpees

Timecap: 40 mins

5-4-3-2

Add weight after each set

In teams:

100 tyre flips for time:

Every 3min: 10 burpees

4 x 30 Banded Good Mornings; Rest 1:00

3 rds of quality
15 superman
15 hollow rocks
5 banded 3 position MU drill
3-5 strict c2b

Scale c2b to 3 negative

3x10 hollow body pulldowns
3x30 s Get out of the pool
3x10 Beat swing

5 rounds for time:
40 DU
30s HS hold
15 Pull-ups
10 Power cleans 40/30kg
1 Front squat @80/56kg

TC 20min

2 Power clean & Jerks @70%

Lämppä:

3 krs.

5 kyykkyyn punnerrus, Te- otteella
5 takakyykky
5 valakyykky
5 lattiasta taskuille nosto, te
5 taskuilta "no feet " raakatempaus

• 5 min venyttelyä

Raakatempaus 9 x 2 @55-65% (jalan pitää irrota lattiasta)

Tempaus veto + korkea tempaus veto (5cm irtilattiasta) + tempaus (jalan täytyy irrota) (tanko liikkuu kokoajan)

1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x70%, 1+1+1x75%,1+1+1x80%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%

Etukyykky, 3 sek stopilla

1x70%, 1x75%, 1x80%, 2x1x85%

For time
21 - 15 - 9
Power clean (60 kg/ 45 kg)
K2E

Time cap 15 minute