Lauantai 21.10.2017

Deadlift 5RM in 20 min

Teams of 3:
EMOM 12 (4 Rounds)
a. 10 Deadlifts 85/62.5
b. 20 sit up
c. Max Calorie Row

Athletes start at different stations, rotating on the minute. Score is total Calories.

Perjantai 20.10.2017

Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Thrusters 42.5/30
100 Chest to Bar Pull-Ups
100 Thrusters 42.5
100 Box Jump Overs (24/20)
100/70 Calorie Row

Keskiviikko 18.10.2017

Floor press 4×8

AMRAP 15, Teams of 2 You Go, I Go
10 Bench Press 62.5/42.5
10 Power Cleans 62.5/42.5

Tiistai 17.10.2017

Push press 5×2 across

60 pistols alternating
50 wall-ball shots 20/14
40 box jumps 24/20
30 deadlifts 85kg/60kg
20 power cleans 85/60kg
10 front squats 85/60kg

Maanantai 16.10.2017

EMOM 12
1 Clean & jerk climbing

With partner
15 rounds 1 min on 1 min off

1-4 max reps burpees
5-8 max reps air squats
9-12 max reps hand release push ups
12-15 max reps sit ups

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