3 Power Snatch
6 Push-ups
9 Air Squats
AMRAP in 3 minutes
Rest 1 minute
5 Rounds

Shoulder Press Challenge Lift 4 : 50LB

then:

5 Rounds of:

10 Body Weight Dead Lift

10 Hand Release Over-Bar Burpee

200m Run: 250 M Row

WOD:
For Time/ 21-15-9
- Sumo Deadlift High Pull (95/65)
- Kettle Bell Swing (53/35)
- Burpee

21-15-9
Clean #135
KB Swing 1.5 Pood

complete as many rounds as possible in 7mins of:
3 HPC
7 Push Press

5 kierrosta for quality
8x kulmasoutu
5x jalkojen nosto renkailla
8x selän ojennus
5x rengas punnerrus

A1: 5 Burpees
A2: 10 Boxhopp
A3: 15 KBS@24/16
vila 60s
x 10 set

(hitta ett jämt tempo, du skall kunna "grinda" detta pass)

Warm up 1000 m row

amrap 7

30 kbs (1.5 pood)
15 burpees

2 sets, 3 reps per set.

In teams of 2

30 Minute AMRAP:

Partner A runs one 400M Sprint
Partner B does AMRAP Power Cleans (135, 95) until A gets back.
Switch and repeat. After doing 1 round each move onto this:

Partner A runs 400 M
Partner B does AMRAP Jerks until A returns.
Switch and repeat. Move onto this:

Partner A runs 400 M
Partner B does AMRAP Deadlifts
Switch and repeat. Move onto this:

Partner A runs 400 M
Partner B does AMRAP Burpees over the bar
Switch and repeat.

If above is completed in less than 30 minutes, start over and continute until 30 minutes is up.