3 rounds for time

21 Cals in Row
11 Thrusters @40/50kg
6 Muscle Ups

Four rounds for time of:

Run 400m
50 squats

Pre-WOD
3X
15 Wall Ball
Broad Jumps

1X20 Back Squat (Body Weight or heavier)
(225)

10 X 100 meter sprints

Post
Pidgeon & mountain climber stretches

5reps bench

5-3-1-1 @ 75%, 85%, 95% + pr attempt

21-18-15-12-9
weighted sit up,
Cal bike

AMRAP in 6 minutes of:
6 Toes-to-Bar
12 KB Swings – 53/35

Immediately followed by,

AMRAP in 6 Minutes of:
6 Burpees
12 Box Jumps – 24/20

21-15-9 reps for time of:

Box jump (24"/20")
Snatch (95/65)
Knees to Elbows

105 min
Warm up 15 min

HSP, week 5, day 1
Back squat 8x52.5 6x60 4x70 4x72.5
Front squat 5x52.5 4x60 2x62.5 3x67.5

A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs) > 47.5
1 Muscle-Up > ring dip
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
Result: 40 reps

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs) > 32.5
6 Toes to Bar
9 Box Jumps (24″/20″)
Result: 72 reps

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs) > 37.5
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
Result: 36

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups
Result: 90

E. apuliikkeet:
DB press 12x20 7x20+5x15 12x15 18x10 lbs
takaolkapäät 2x10x35 lbs
vipunostot 2x8x10 lbs
kuppipito 2x60 sek

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