20 intervals, 60 sec of work and 20 rest;

1 min Row
1 Min AMRAP of 5 Thrusters & 5 burpee over bar

Pretty heavy benchpresses 5 reps x 5 sets.

CONDITIONING
“Cindy”

20min AMRAP:

5 Pull-Up
10 Push-Up
15 Air Squat

RPE 5, maximum effort

Target: 20/17+ rounds and masters 17/15+ rounds.

Tailoring Options:
Use a rep scheme 3-6-9 to get 15+ rounds.

Hang power snatch 1RM

30-40min ajan: sykkeet alhaalla. pitää pystyä puhumaan hengästymättä!
10+10 box step ups
10 burpees
10 push ups
10 ttb
10 pull ups
10 squats
10s superman hold
10 power snatch/bar
10 power clean + jerk/barr
500m row

Weighted pull-ups 4x6

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 40

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

5 rounds for time:

• 5 High Box Jumps
• 10 Kipping HSPU (Scale to Narrow push ups)
• 15 KB Swing 32kg/24kg

1 RM snatch of the day

Back Squat 4x2 AHAP

-rest 2 minutes