5 rounds for time of

• 1-minute handstand hold
• 21 toes-to-bars

3min erg

A) Bike 3min + round of Cindy
B) Row + round of MachoMan
C) Ski + 10kbs + box over until 1min mark

workout

AMRAP 12 mins
In teams of 3

3 body weight power clean
30sec max cal ski

4 reps, rest, 2 reps, rest, x3. rest 2-3 min

Strength

3*3 Muscle snatch
6*1 Pausing hang snatch (pause in catch)

Workout

Every 5 mins for 4 rounds (or 4 rounds each for time in team of 2 or 3)

3 legless rope climbs
5 wall walks
9 sandbag over shoulder

Be aware for Clare

Block Clean ( mid thigh)

2 x 3 x 73%, 3 x 2 x 73%

Snatch Balance

3 x 3 x 78%, 2 x 2 x 82%

Push Press

2 x 4 x 85%, 3 x 3 x 87%

Muscle Snatch

1 x 5 x 70%, 2 x 3 x 75%, 1 x 3 x 78%

3 Sets:

20 KB Swing
20 Sit Ups

For time parin kanssa

2000/1500m row
300 DU
150 box over burpee

Toistot saa jakaa miten haluaa.

2x3, 2x1, neg

For total reps

• 3 sets of shoulder presses, ⅔ body weight
• 3 sets of strict pull-ups
• 3 sets of push presses, ⅔ body weight
• 3 sets of strict pull-ups
• 3 sets of push jerks, ⅔ body weight
• 3 sets of strict pull-ups

Rest 30 sec. between sets.