3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.

Do 5 rounds of high quality power snatches.

Must be done unbroken - focus on the quality of the cycling

3 RM rinnalleveto

Double-under training 10min

For time:
1600 mt Run
50 Thrusters 40/30

50 Toes-to-Bar
50 Calorie Row
50 Ring Dips

Thursday 120322

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

73 Reps on "Fran's Evil Twin"

15min amrap:

• 20 penkkipunnerrus (N 30kg / M 45kg)
• 20 istumaannousu

Skill work- EMOTM for 12 Minutes
Evens- 6 Strict Pull Ups (Can be weighted with dumbbell or med ball between feet)
Odds- 6 Strict HSPU

4 Sets - Move slowly and with intention through all of the following movements.
8 Quadruped Hip Extensions 
20sec Glute Bridge 
rest 15sec 
2 Wall Walks 
10 Back Extensions on GHD 
rest 60sec

3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/52.5)