A.
Four sets of:
Back Squat x 6-8 reps
Rest 20 seconds
Kettlebell Swings x 15 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds

B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs

AMRAP in 15' of:
3 Hang Power Clean 70kg
6 Pull-up
9 Burpees Box Jump 60cm.

Halting back squat 4x6x60% 1RM, 3s at the bottom

1000m Row, 50 x Overhead Squat @ 20/15kg, 30 x Push-up.

Record time, scaling and any other thoughts.

In 7 Minutes:
Row 1000m- Then, with remaining time -
AMREPs Shoulder-To-Overhead 60Kg
Rest 1 Minute
In 6 Minutes:
200 DU
- Then, with remaining time -
AMREPs Deadlift 80Kg
Rest 1 Minute
In 5 Minutes:
30 Burpees
- Then, with remaining time -
AMREPs KB Swing 24Kg

21-15-9 reps for time of:
Pull-ups
Clean 60/40 kg
Box-Jump-Burpees

3 rounds
Front/Back Squat 7/13x65%
Do seven front squats @ 65% of 1RM
Reset and change to back squat with out pause. Squat 13 times with the same weight as in the Front Squat

Find 3 RM Front Squat of day

3*10-45s käsilläseisontapito

*Jos pystyt, voit tehdä ilman seinää
*Wall climb asennossa
Laita tuloksiin kokonaisaikasi kolmelta kierrokselta

10min Amrap
Thruster 10x
Pull ups 5x
Box Jump 20x