2 sets of 3 reps of Power Clean and Jerk at 60% of Clean and Jerk 1RM

2 sets of 3 reps of Power Snatch at 60% of Snatch 1RM

For time:
80 Box Jump (60/50 cm)
80 Pullup
80 KB Swing (16/12 kg)
80 Pushup
80 Back Extension
80 Situp
80 Wall Ball (20/14 lbs)
80 Walking Lunge
80 Burpee
80 Double Under

AFAP (As Fast As Possible)
3 rounds for time of
70 Double Unders
15 Squat Cleans

DL: 5+3+1+(1): (75%, 85%, 95%, (+95%))

Tänään juhlitaan! Juhlat alkavat wodilla, jonka jälkeen ohjelmassa syömistä, juomista, saunomista, paljuilua ja hauskoja kisailuja :)
Kaikki mukaan juhlimaan!
(kaikkeen ohjelmistossa olevaan ei tietenkään ole osallistumispakkoa)

1a) 4 Rounds
Decline Pushups/Incline Pushups x 10
Barbell Inverted Rows x 10
Lateral KB Curl to Press x 10
Plank roll outs/RKC planks x 10/20sec

1b) AMRAP 15mins
- Spiderman Pushups x 10
- Flexed Arm Hang 30sec
- KB Cleans x 10
- Burpee Box Jumps x 10

Bench Press 6 x 4 @ approx* 70%
*superset with 10 banded face pulls
*90sec rest

Deadlifts 6 x 4 @ approx* 70%
* 90 sec rest.

4 rounds for time of:
25 push ups
25 situps
25 squats
400m run