AMRAP:

• 4 minutes rowing for meters
• 3 minutes KB swings 24/20 kg
• 2 minutes box jumps 24/20 inch
• 1 minute handstand push-ups

One round ore two rounds with two minutes rest in between.

Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

Add 1 rep on the minute until you can’t complete that number before the next minute starts.
Minute 1: 1 squat
Minute 2: 2 squats
and so on.

Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters (ladies – 400 Meters)
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs)
Scale as needed…you should have at least 30 seconds of rest before you start your next set.

For time
Overhead reverse lunge 155/105 x 10 reps
Ring Dip x 1 rep
ORLx 9 reps
Ring Dips x 2 reps
ORLx 8 reps
Ring Dips x 3 reps
…
ORL x 1 rep
Ring Dips x 10 reps

Three rounds for time of:
9 Muscle-Ups
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs)

5 сетови од:
1 мин - Сумо Високо Подигнување 20кг
1 мин - Туркање од рамо 20кг
1 мин - Двојно Јаже
1 мин Одмор
Направете Најмногу повторувања од секоја вежба посебно. Вкупниот резултат не се брои. Објавете го резултатот од секоја вежба посебно и тоа:
Сумо Високо Подигнување - 000
Туркање од рамо- 000
Двојно Јаже -000

3+ Hours Before or After CFE Strength & Conditioning WOD
Choose one of the following:
Swim: 4 x (3 x 75) as 1. 80%, 2. 90%, 3. 100% all on 1:30 or less
Bike: 5 x 2k w/ 2 min spin
Run: 4 x 200mw/ 60 sec rest 4 x 400m w/ 90 sec rest

For time:
100-meter walking lunge
800-meter run
100 squats