Pre-WOD: Work up to a Heavy Hang Power Snatch

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles)

Post: 50 GHD or 125 Sit Ups

Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

10 Minute AMRAP:

5 Shoulder to Overhead (#115/75)
10 Deadlifts
15 Box Jumps (24"/20")

3 kierrosta

1 min max cal row
1 min max soutulaitteen yli burpee
1 min max pull ups

• run 800m
• 50 back extensions
• 50 butterfly sit ups

• 5 pull ups
• 10 push ups
• 15 air squats

Skills

• 5-3-1 Shoulder Press (75%-85%-95% 1RM)

WOD

Three rounds of:

• 1 min Sumo Deadlift Highpull (24/16kg)
• 1 min GHD Bench Press (20/12kg)
• 1 min Jumping Pullups
• 1 min Airsquats
• 1 min Kettlebell Swings (16/12kg)
• 1 min Rest

Skills

3 Sets of

• 5 x Bench Press @ 60% 1RM
• Rest 30s
• 5 x Clap Pushups
• Rest 2-3 minutes between Sets

WoD

For 20 min on the minute:

Odd min:

• 3 Clean & Jerks (60/40 kg)
• AMRAP Double Unders

Even min:

• 6 Handstand Pushups
• AMRAP Goblet Squats (24/16kg)

Pre-WOD: Work up to a Heavy Set of 5 Bench Press

WOD: 7 Minutes AMRAP
Burpee Box Jumps

Post: 5 Minute Plank

Pre-WOD: Work up to a Heavy Set of 5 Front Squats

WOD: 7 Minutes AMRAP
3 Squat Cleans(135/95)
3 T2B
6 Squat Cleans
6 T2B
9 Squat Cleans
9 T2B
etc...