Chipper with a Tabata time scheme

In a Tabata Format (20 second Work/10 second Rest) complete the following:

60 Power Snatches 45/30 (6min time cap)
30 second transition
70 pull ups (6min time cap)
30 second transition
80 back squats 45/30 (6min time cap)
30 second transition
90 Wall Balls 20lbs/14lbs (6min time cap)
30 second transition
100 push ups (6min time cap)

Score is reps... For every 10 seconds completed UNDER the time cap add one rep.

ex: if you complete the 60 snatches in 5 min - you get an extra 6 reps (60 extra seconds divided by ten...)

Suggested alternatives (adaptions/scales/substitutes)

Power snatches: reduce the load; hang power snatches; alternating Dumbell snatch; weight plate GTO; weight plate thruster; Burpee

Back squat: reduce the load; use Dumbells; goblet squat; air squat

Pull ups: Ring rows; heavy renegade rows; heavy KB/DB sumo deadlift high pull

Wall balls: empty barbell thrusters; Dumbell thrusters; goblet squats; DB/BB STO; Burpees; reverse burpees

Push Ups: box/wall push ups; seated DB press; plank to press; weighted sit ups; sit ups

Strength: 20 mins 1rm snatch

Wod: 8 min amrap of:-
8 HSPU
8 pistols
8 Burpees

Strength: build up to a 1rm snatch (anyway)

Wod: a skill Wod , pace this and test out your gymnastics

Bench press 4x8 reps, then max reps at 90% of the heaviest set.

Back squat 5x5
Tempo: 4s down, no pause, 3s up, no pause
Rest 2 min between sets

Press Circuit 2-3R FQ

10 DB/KB Bench Press
10 Ring dips, strict
10 Bench press with banded weights
10 Pushups side-to-side

Startti salilta
3-4 hengen tiimit
Salilta roskasäkit ja hanskat
Keruu aikaa 50 min.
Kuvia treenista someen #roskawod

Kiitos haastesta CrossIFt Routa

DL
CGBP

Every 2 minutes for 8 minutes (4 sets):

Power Clean x 1 Hae päivän heavyä 80-90 + %

Six sets of:

Bench Press x 2
Rest 2 minutes ~ sets
Tee nopeat nostot - kevyet painot 50-65%

1RM clean and jerk