For time
YGIG

80 swing 2pood 32/24kg
40 box step over
40 goblet squat
40 box step over
40 single clean +front squat (every rep from floor)

Divide reps as you want

8 Rounds For Time
8 Thrusters (35/25 kg)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (35/25 kg)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (35/25 kg)
8 Handstand Push-Ups
8 Toes-to-Bar

Then 800 meter Run

15min AMRAP

9 hang power clean
15 air squats
20 abmat sit ups

Saksityöntö telineestä 3 x 3

Jarrutusetukyykky

5 x 3

Optional Accessory
CONDITIONING

For time:

21-15-9

GHD Sit-Up
DB Snatch @22,5/15kg

RPE 3 to 4
 
Target <5min

2 squat snatch

Five rounds for time of:
12 x Deadlift @ 135
9 x Front Squats @ 135
6 x Push Press @ 135

Buyout: 10-9-8-7 Toe to Bar

Do one or two of these (1-8) in following order:

1. Explosive Strength: Standing Vertical Box Jump
2. Explosive Strength: Snatch 1RM
3. Explosive Strength: Clean & Jerk 1RM
4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
5. Aerobic Capacity: 2000m Row
6. Strength Endurance: Fran
7. Anaerobic Capacity: 500m Row
8. Flexibility: Sit and Reach

For time:

1 round of

30 strict pull-ups
60 push-ups
90 squats

Then, 2 rounds of

15 strict pull-ups
30 push-ups
45 squats

Then, 3 rounds of

10 strict pull-ups
20 push-ups
30 squats