For time:

• 20 burpees
• 135-lb. hang squat snatches, 20 reps
• 20 bar muscle-ups
• 135-lb. hang squat snatches, 20 reps
• 20 burpees

Technique:

-High hang clean + Jerk
-Hang clean + Jerk
-Clean and Jerk

Työntö saksaamalla 7x3

Description:
Find your one rep max of the following weightlifting complex within 5 min time cap.
1 snatch+ 1 hang snatch +1 overhead squat
Scaled: 1 snatch +1 hang snatch

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 x bodyweight)
Bench press (bodyweight)
Squat clean (0.75 x bodyweight)

Front squat 3-3-3-3-3 reps

COMPLETE FOR TIME:
20 Burpees
15 kg bar OH SQUATS
20 Pullups
15 kg bar OH SQUATS
20 Pullups

Hand stand (hold) 3 x 30s
Ring hold/ L-sit hold 3 x 30s
Skin the cat 3 x 5
Flying forward roll 3 x 5
Handstand into forward roll 3 x 5

2 rounds for quality

3 rounds for time of:

• 50 GHD sit-ups
• 25 strict handstand push-ups

WOD 1 - AMRAP 8 - 50 burpees. With remaining time, wall balls or thrusters.

Count wall balls/thrusters

WOD 2 - AMRAP 8 - 40 KB swings and 40 sit up/get ups. With remaining time, double unders or stick jumps.

Count double unders/stick jumps