Squat clean 4x3

10 rounds
10 Cal EcoBike
10 Hand release pushups

WOD:
10 rounds
swim 50m free
rest 2 minutes

Cooldown:
50m breast stroke - slow
100m free - slow

GHD Sit-up 3 sets of 10
Glute Ham Raise 3 sets of 10

Teams of 3:

For Time:
120 Power Snatches (35/25),
120 Box Jump Overs,
12 Rope Climbs

90 Power Snatches (42.5/30)
90 Box Jump Overs,
9 Rope Climbs

60 Power Snatches (50/35)
60 Box Jump Overs,
6 Rope Climbs

30 Power Snatches (60/42.5),
30 Box Jump Overs,
3 Rope Climbs

Time cap: 30min.

OR

Individual:

For Time:
15 Power Snatches (42.5/30),
15 Box Jump Overs,
3 Rope Climbs

12 Power Snatches (50/35),
15 Box Jump Overs,
3 Rope Climbs

9 Power Snatches (60/42.5),
15 Box Jump Overs,
3 Rope Climbs

6 Power Snatches (70/50),
15 Box Jump Overs,
3 Rope Climbs

3 rounds for time of:

• 7 strict muscle-ups
• 50 squats
• 1,000-meter row

Takakyykky 1RM

Tempaus, raskas ykkönen

Rive + työntö, raskas ykkönen

3 rounds for time of:

• 15 body-weight bench presses
• 20 single-arm rows, left arm
• 20 single-arm rows, right arm
• 1,000-meter row

Men 40-lb. dumbbell
Women 25-lb. dumbbell

7’ AMRAP:
15 lateral Barbell Burpees
21 Power Cleans 70/60

Rest 2’

7’ AMRAP:
15 lateral Barbell Burpees
21 Power Cleans 60/50

Rest 2’

7’ AMRAP:
15 lateral Barbell Burpees
21 Power Cleans 50/40

Warm up(0:00-10:00)
3rds
20 jax
10 pick grass
5 plyo

Mobility(10:00-15:00)
1:00 min pigeon pose
:30 sec chest opener

Pointers/Skill(15:00-20:00)
Workout Preview

Fittrain Intervals(20)
1:00 min per station x4
airdyne
shoulder taps
jump and touch
banded flutters
narrow mountain climbers

Finisher
30 cross crunch
1:00 min child's pose