10 Floor Press
10 Pull-ups
20 Double-Unders
AMRAP in 20 Minutes

21-18-15-12-9-6-3
clusters @30/25
chest to bar
push ups hand release

AMRAP 30
30 DU
30 KB Swings 24/16 kg
30 Calorie Row
30 Shoulder to overhead 40/20 kg
30 Walking Lunges
30 Hollow rocks
30 Push ups
30 OHS 40/20 kg
30 Wallball shots 20/14 kg
30 Burpees

For time:

21 Thrusters 42,5/30kg
21 Bar facing Burpees
.........
2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg
15 Box Jumps 61/51cm
.........
15 Thrusters
15 Bar Facing Burpees
...........
2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg
15 Box Jumps 61/51cm
.........
9 Thrusters
9 Bar Facing Burpees
........
2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg
15 Box Jumps 61/51cm

EMOM 10 min:

1. Power snatch (60-70%) x 5
2. C2B / Pull up x 10

Complete 5 rounds for time:
10 OH Squat 15-20
30 second chin over the bar old
10 OH Squat 15-20
60 second plank hold

http://opexfit.com/april-22-2014/

A. PC build to a max in 8mins
https://www.wodconnect.com/workouts/power-clean-1rm--9

B. Take 90% of A complete 8min amrap of PC
https://www.wodconnect.com/workouts/8min-amrap-power-clean-90-of-max

+

20mins Z1 easy pace AD

Notes:
– testing
– start clock when at 40-50% of 1rm
– record scores
– easy AD Z1 you can get off and sip water every 5mins for 60sec"

AFAP - 5 rounds
6 Burpee Box Jumps
12 Overhead Squat

ENDURANCE WOD
For time:
- 50 Jumping Jacks.
- 25 V-ups.
- 500 m run.
- 25 HSPU.
- 50 m sprint.
- 25 burpees.
- 500 m run.
- 50 circles (abs).
- 25 DU.
- 50 Push-ups.
- 500 m run.
- 100 sit-ups.

Complete as many rounds as possible in 15 minutes of:
15/30. push presses, 7 reps
15/30 kg overhead squats, 10 reps
15 med ball sit-ups