50 Box Jump 30/24
50 Pull Ups
50 KB Swing 2/1.5 pood (32/24kg)
50 Pistol Squat
50 Toes To Bar
50 Push Press 42,5/30kg
50 V-Ups
50 Wall Ball Shots
50 Target Burpee
50 Double Unders

Timecap 30:00

Warmup:
30s Worl Best Stretch - 30s Hip Extension
30s Hindu Push Ups - Punnerrus + Ojennus
30s/30s Ring Row-pull ups / Push Ups
30s Half Burpee

Max Reps of Strict Pull Ups - Banded Pull Ups - Ring Pull Ups

Rest 5:00

Max Reps of Pull Ups (Butterfly/Kipping) - Toes To Bar - K2E/Knee Raises - Ring Row

400m Run for Time:
(200m)

2:00-3:00 Rest

Then "Helen"

Warmup:
2 Rounds
3 Muscle Clean
3 Pause Front Squat
3 Power Clean + Front Squat
3 Hang Squat Clean
3 Hang Clean
3 Squat Clean

3 Shoulder Press
3 Push Press
3 Push Jerk
3 Split Jerk

Find Heavy 1RM Clean & Jerk in 10:00

Find Heavy 1RM Deadlift in 10:00

For Time:
30 Clean & Jerk 60/42,5

Rest 3:00
-then-

Isabel
30 Snatch 60/42,5

TC: 10:00

Warmup
2 Rounds
1:00 Active Spiderman
30s Good Morning Squat
30s Boots Strap
30s Box Step Ups 2.Box Jump
30s Push Ups + Ojennus
1:00 Nouseva teho laite

Friendly Fran
3 Rounds
21 Thrusters 50/37,5kg
21 Chest To Bar

Time Cap 10:00

”Fight Gone Bad Rx”
3 Rounds For Total Reps in 17:00
1:00min Max Reps of Wall Ball
1:00min Max Reps of Sumo Deadlift Hi Pull 50/35kg
1:00min Box Jump Overs 30/24
1:00min Push Press 50/35kg
1:00min Row
1:00 Rest

For Time:
Row 5K

Warmup: Snatch
3 Snatch Pull
3 muscle snatch
3 Overhead Squat
3 Power Snatch + Oh squat
3 snatch balance
3 hang Snatch
3 Snatch

Find Heavy 2RM Power Snatch in 10:00

Then 3 x 3 75-80%

Pause Overhead Squat(3s)
5 x 3 (heavy as possible)

Every 2:00min x 5
5 Bench Press (80%)
5 Deadlift (75-80%)

6min Amrap
6 Dumbbel Squat Snatch 32,5 / 22,5
12 Toes To Bar / Knee Raises
Rest 2:00
6min Amrap
6 DB/KB / Hang Clean + Jerks 2 x 32 / 24
6 C2B/Pull Ups /Jumping Pull Ups