For Time:
5 Pullups
10 Burpee-Box Jumps 61/51cm
Run around the box (ca. 300m)
7 Pullups
14 Burpee-Box Jumps
Run around the box
9 Pullups
18 Burpee-Box Jumps
Run around the box
12 Pullups
24 Burpee-Box Jumps
Run around the box
15 Pullups
30 Burpee-Box Jumps
Run around the box

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 2 reps @ 80-90% of 1-RM

Do ME Burpee Pull Ups in one min!

A.
Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

C1: 100m Sprint
C2: 10 KB Snatch (5/arm)
C3: 7 Burpees (snabbt)
x 3 varv
vila 2min
x 3 set

2 Rounds of:

50 Double Unders
40 Knee-to-Elbows
30 Hang Power Cleans 40/25kg
20 Cal. Row
5 Rounds of Cindy (5-10-15)

At a 25m Track.

Round 1
8 Intervals, Run 20sec, rest 10sec
Rest 2min

Round 2
6 Intervals, Run 30sec, rest 20sec
Rest 3min

Round 3
4 Intervals, Run 40sec, rest 30sec

Directly after last interval
AFAP (=as fast as possible)
30 Burpees
30 Pushups
30 Split Jumps

B.

Take 15-20 minutes to build to today’s 1-RM Jerk

8min AMRAP
100m row
1 wallclimb, add one rep each round