AMRAP (As Many Rounds As Possible)
in 20′ of
10 Snatches
10 Ups & Downs
200m Run

One minute ON , one minute OFF for 10 minutes:

30 KB swings (heavy/ banded)

You have 1 minute to get 30 KB swings. If you do not get 30 KB swings in 1 minute, count a penalty and change to lighter KB.

Penalty = 1000m Row/Ski

5 x Työntö 1+3

Seven rounds for time:

500m ROW
11 Back Squats @ 50% 1RM

21-15-9

8 deadlifts - 7 cleans - 6 snatches
8 pull ups - 7 c2b - 6 muscle ups

6 deadlifts - 5 cleans - 4 snatches
6 pull ups - 5 c2b - 4 muscle ups

4 deadlifts - 3 cleans - 2 snatches
4 pull ups - 3 c2b - 2 muscle ups

(@70kg/bar mu´s)

3 sets of 3-5 reps, start around 70% of 1RM snatch or overhead squat

(http://www.catalystathletics.com/exercise/421/Snatch-Power-Jerk/)

15-12-9:
Thruster (115/80)
Chest to Bar Pull-ups
Immediately into…
15-12-9:
Burpee Box Jump (24/20)
Squat Clean (115/80)

wtd chin up 2-3 x 3; rest as needed

For time:
21 - 15 - 9

- Kettlebell Swing (24/16 kgs).
- Burpees.
- Sit-ups.

20 min cap
3 rounds for time
Row 750m
20 DB SC 45/30# / hand
20 burpee box jump 20″
20 CTB chin ups