Complete as many rounds as possible in 15 minutes of:

• 50-lb. dumbbell squat snatches, 5 reps, left arm
• 50-lb. dumbbell squat snatches, 5 reps, right arm
• 50 double-unders

3 RDS:
1:00 ME Row (cal)
1:00 ME GHD Hip Extension
1:00 ME Power Snatch 40/25
1:00 ME Box Jump Over 60/50
1:00 Rest

4 rounds for load
3 deadlifts
3 hang cleans
3 Jerks
3 back squats

5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps

3 rounds for time of
20-lb. medicine ball cleans, 50 reps
Run 800 meters

Weighted pull ups 5x3x60%

Etsi päivän maksimi karhukompleksissa, kolme yritystä:
rinnalleveto-etukyykky-ylöstyöntö-takakyykky-ylöstyöntö

Start up
stretch(5)
agility (coaches choice)4

ft squat 3x3(12)

Metcon(14)
20-15-10
box jumps/step ups
pull ups
rkbs 53/35

Metcon-comp(14)
25-25-25
pull ups
burpee box jumps over 30/24
airdyne cals

Finisher
50 dbl crunch w/leg ext
1 min per side chest opener
25 cuff iso per

Working warm up descending from 12 reps (12-10-8=6)
adding 2.5 - 5kg from week 1 perform 5 sets of 6 reps

08:30 - Team WOD, 30min AMRAP
- 100m run
- 50 Air Squat (entre Team)
- 100m run
- 40 push ups
- 100m run
- 30 thrusters (entre Team)
- 100m run
- 20 Burpees Box Jump Over (entre Team)

(https://cdn.wodconnect.net/uploads/comment_upload/image/7093/c50e1bfe68ef80860398c50054c4f5e04de2327160c405bc44e5ad55e41b398d.jpeg)