400m run
5-10-5 handstand push ups
10-15-10 ground to overhead @20/15
15-20-15 overhead lunges each leg @20/15
400m run

A: EMOM 10mins

Even: 5 Hang Squat Cleans (50kg)
Odd: 15 Hip Extensions

B: For Time:

21 – 15 – 9

Deadlift (140/110kg)
Wall Ball (20/14lbs)

Please post times to scores….

complete as many reps as possible in 8 minutes of:
30/25kg shoulder presses
each time you break, perform 50 double-unders

rest 4 minutes

then, complete as many reps as possible in 8 minutes of:
40/30kg hang power cleans
each time you break, perform 30 squats

A.

Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Partnered Double KB workout

Double KB Jumpback Deadlift
Double KB reverse lunge
Double KB alternating bent Row
Double KB Swing
Double KB Farmers carry

Active recovery: Park Run

AMRAP

Surprise Bonus Round.

3 sets of 10 overhead squats.

Work on your Snatch tecnic.
Then
Work up to a medium/heavy weight of the complex: Power Snatch + Hang Snatch + Overhead Squat

Complete as many reps as possible in 8 minutes of:
115-lb. shoulder presses
Each time you break a set perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
205-lb. hang power cleans
Each time you break a set perform 30 squats

In teams of 3
35 minute AMRAP of:

• 400 m run
• clean and jerks

• rest

• 400 m run

• back squats

• rest

• 400 m run

• sumo deadlift high pulls

• rest

Person A runs 400 meters, in the mean time person B does as many clean and jerks as possible while person C rests. Once person A comes back from the run he or she does as many clean and jerks as possible while person B rests and person C goes for the run. Keep rotating until everyone has done the clean and jerks and then continue in the same fashion replacing the clean and jerks with back squats and after that sumo deadlift high pulls.
Continue this cycle for 35 minutes with the score being the total amount of reps done.
Use only one barbell during the entire workout and pick an appropriate weight.

Take the last number that called you or you called yesterday (or earlier if you did not speak on the phone yesterday). Example 0401234567 or +358-401234567.

Delete the first zero (or the land code). Example 401234567.

This number, (0) 40-12-34-56-7, gives:
=> 40 push ups
=> 12 air squats
=> 34 sit-ups
=> 56 back extensions
=> 7 burpees

i.e. the first two digits dictate the amount of push-ups you make.

The third and fourth digit dictate the amount of air squats you make.

The fifth and sixth digit dictate the amount of sit-ups you make.

The seventh and eith digit dictate the amount of back extensions you make.

The nineth digit dictate the amount of burpees you make.

If the phone number does not contain enough digits add 5s at the end. Good luck!