Perform 8 rounds of the following couplet for weight and good form:
Power Snatch to OHS x 10 reps
Bent Over Row x 10 reps

Take a small amount of time between rounds and push to get back into the Bent Over Row quickly after the OHS. If I can't snatch, then Power Clean and press to get set. This is an OHS and Row WOD.

Tangolla tai renkailla:

-polvet rintaan
-varpaat tankoon
-kippileuka
-perhosleuka

Muscle Up:

1 leuanveto renkailla
1 varpaat renkaisiin
1 MU
1 dippi

2
2
2
2

3
3
3
...

Kun ei voi enää lisätä toistoja, tiputtaa 1-2 toistoa alemmaksi ja toistaa sarjan sillä toistomäärällä

14 min am rap
50 skips
25 kb swings
20 push ups
15 sit ups

4 min rest

8 min amrap
50 skips
20 kb squats
20 kb lunges

Perform the following to try to complete in under 30 mintutes (For Time):
Burpees: 5 x 10 reps
Ground-zero-jump: 4 x 25 reps
Pushups: 10 x 10 reps
Air Squats: 6 x 25 reps
Mountain Climbers: 5 x 20 reps
Alternating Lunge: 10 x 10 reps
Jump Rope: 4 x 100 reps (I do Double Unders)

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

Squat Clean Thruster @45kg
Burpees Over the Bar
Toes to Bar

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

3 RDS OF.

400m run
8 dips
10 push ups
6 L pull ups
8 knees to elbows
10sit ups

FINISH WITH

20 tricep pull downs
20 bicep curls
(rope grip)
400m sprint
(as fast as possible)

Focus: Pull Up & Bar Muscle Up Skill Work (15 Minutes)

Metcon: 5 Rounds:
- 200M Run
- 5 Sumo DL – L1 155/105, L2 205/135, L3 225/155
- L1 - 10 Ring Rows, L2 10 Pull Ups, L3 10 C2B
- 15 Sit ups

Score = Time

COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 20′ OF::

100 Double Under
80 Box Jump Over 60/50 cm
60 Pull Up
40 Hang Squat Clean 60/40 kg
20 Burpees

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run