25 power snatch (35/25)
25 box jump

8 min amrap:
10 front rack lunges (5/5) 75/52.5 kg
10 c2b pull-up

Teams of 3
Amrap 6
(30 burpees)
10 thursters 35/25
15 wall balls 9/6
10 kb snatches 24/16
-1 min rest-
Amrap 4
(30 push ups)
20 split jumps
20 sit ups
20 double unders
-1 min rest-
Amrap 8
30 russian swings 24/16
20 hang power cleans 35/25
10 bar over burpees

CAP TIME 15''

• 20 hspu
• 30 hang power snatch 40/30
• 40 T2B
• 30 OHS 40/30
• 20 c2b

WOD:
5 rounds for time:
250m row
30x goblet squat with plate 25/15kg
30x sit up with kettle-bell 24/16kg

1 Rep Max Benchpress 1 RM

1/Snatch

• 3x@65%
• 3x@70%
• 3x@75%
• 3@80%

2/Back squat

• 8x3 @75%

3/Fortime

"LPS161110"

• 20 hspu
• 30 hang power snatch
• 40 T2B
• 30 OHS
• 20 C2B

10x 2min on, 1 min off
A: 3 mu + 12 burbee
B: 7-12 HSPU ( kipping) + 10 dumbell snatch ( 5/5) M: 30-35kg F:20-25kg

Alternate btw A and B ( five intervall each).

Front squat
8-5-5-3-3
Score is sum total of weight used

#Strength
6x3 of:

• BB close-grip bench press