AMRAP 20min:
3 Power clean
3 Front squat
3 S2OH
(Rx: 85/60kg)

(There is a 20 round limit on this workout - so if you are beast, capable of 20 rounds in 20mins, stop.)

AMRAP 15:
- 10 Power Cleans
- 20 Wall Balls
- 30 Double unders

150m - 2x150m - 23.5, 22.09
100m - 3x100m - 13.5, 13.7, 13.9

45' monostructural

Kuntopiiri 4 kierrosta: Yhen jalan mave kuulilla 10+10, tgu 5+5, lankkusoutu(tai penkiltä) kuulalla 8+8, L-sit 20-30 sek, farmers carry rigin ympäri

21-15-9 reps of:
lunges
air squats
push ups

3 rounds for time of:

• Row 500 meters
• 21 burpees
• 95-lb. thrusters, 12 reps

5 Rounds

Partner Shuttle Run at 25 M. One partner goes while the other plank holds then switch

Then

Focus:

10 minute EMOM 135/95

Minute 1: 1 Power Clean 1 Hang Clean

Minute 2: 2 Power Clean 2 Hang Clean

Minute 3: 3 Power Clean 3 Hang Clean

Etc

Score: Minutes completed for EMOM

5x5 Barbell Shrugs (http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug)

 

Metcon:

21-15-9

Supine Ring Rows

Deficit Push Ups

Scaled is regular ring rows and hand release push ups

"AMRAP 10
10x G.Squat (32/24)
10x BoX Jump"