10 min AMRAP
15*KB swing
30 sec hollow rock hold

7 minute AMRAP of:
30 reps of double under
8 reps of 30/24 in box jump
5 reps of handstand push-up
rest for 2 min
6 minute AMRAP of:
10 pull usp
10 reps of push-up (hand release)
rest for 2 min
5 minute AMRAP of:
10 reps of air squat
10 reps of toes-to-bar

4 Rounds
400m ski/row/bike
20 front rack lunges 30/45
15 C2B pull ups

40 burpee
40 box jumps
20 bumbbell snatch
20 C2B / pull up

3 Rounds, 3min on 2 min off
(3min) 400/350 m Row + 15 thruster 40/30 + 15 pull up
Rest 2min
(3min) 100 du +20 hspu + 20 t2b
Rest 2 min
(3min) 400/350 ski + 20 swing 32/24 + 15 box jump
Rest 2 min

For time
100 Swing

Every time when you drop KB do 25 air squat.

TABATA:
Hollow and Plank Hold

For time:

• 10 dumbbell snatches
• 15 burpee box jump-overs
• 20 dumbbell snatches
• 15 burpee box jump-overs
• 30 dumbbell snatches
• 15 burpee box jump-overs
• 40 dumbbell snatches
• 15 burpee box jump-overs
• 50 dumbbell snatches
• 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

5x5 Deadlift with 3sec. pause under knee

2min on -2min off

20-30kcal (n. 75sec.) Row/ski/AD
max. front rack lunges

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Standardit

https://games.crossfit.com/workouts/open/2017/2