In Teams of 4: ( ideally 2 males + 2 females)

Mins 0-10: Find Snatch 1RM ( 2 bars allowed. Score is Total KG's)

Mins 10-20: 10 min AMRAP Thrusters ( 40/30 KG) 2 Athletes can work 2 rest. Score is total reps from both bars.

Mins 25-35: For Time: heavy partner "Randy" 40/30kg ( 75 snatches for time between each pair) post total time it takes for both pairs. 2 athletes work 2 rest!

Note: 3 part workout. Post scores in comments!

EMOM 10 minutes:
1-10 Pull Ups

Choose a rep number and version of the exercise you are comfortable with and can keep doing through the whole workout.

Advanced:
EMOM 12 minutes:
1-10 Bar Muscle Up or Chest to Bar Pull Ups

Bar muscle up only if without assistance.

3 x for time
30 abmat situps
30 hollow rocks
3 legless rope climbs

*scaling of legless rope climbs:

3 x as high as you can get. Aim to keep the height the same for each rep.

3 x 5 pull ups on the rope no legs attached (scale the amount down if needed)

3 x 9 rope descends

90 sekunnin välein 3 etukyykkyä kasvavalla painolla
Miehet: 60-70-80-90-100-105-110-115-120-125-130-135-140-145-150-155-160-165-170-175-180-185-190-195-200
Naiset: 40-45-50-55-60-62.5-65-67.5-70-72.5-75-77.5-80-82.5-85-87.5-90-92.5-95-97.5-100-102.5-105-107.5-110
2min tauko, jonka jälkeen osa 2

Komennolla 3-2-1 GO Urheilija aloittaa suorituksen. Kolmen minuutin aikana urheilijalla on viisi yritystä olla mahdollisimman pitkään käsinseisonnassa neliömetrin alueella. Neliön sisämitta tulee olla 1m x 1m.
Ajanotto alkaa, kun kädet koskettavat lattiaa ja se päättyy urheilijan ajautuessa ulos rajatulta alueelta tai muun kehonosan kuin kämmenten koskettaessa aluetta. Urheilija saa levätä yritysten välissä haluamansa verran. Lajissa lasketaan käsinseisonnan kumulatiivinen aika, ei yksittäistä s

EMOTM for 20min:
odd: 10 Box jump,
even: 6 STOH (50%1RM)

"Fight Gone Bad!"

Five rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ring Skill practise according to skill level:
-Muscle-up
-Ring row
-Iron Cross
-Other skills

For time:

• 100 double-unders
• 50 handstand push-ups
• 40 toes to bar
• 30 shoulder to overhead (50-60% of 1RM split jerk)
• 30 walking lunge steps with barbell (50-60% 1RM split jerk)

8min alkavalla minuutilla

1 raaka rinnalleveto + 1 rinnalleveto +1 työntö, kevyehkö paino ja keskity suoritustarkkuuteen

15 Thrusters (70/50kg),
then 10 Rounds Of Cindy:
5 pull-up
10 push-up
15 squat,
then 15 Thrusters.
Target under 14min