Leeben

5 rounds for time:
10 medicine ball throws: 20 #s
10 thrusters: 95 #s
10 reverse burpees: 25 #s

A: Squat Snatch (skill)@30-40% av 1 RM

B: 800m Lö@80%
vila 2 min
x 6 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.

2 sets, 3 reps per set.

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)

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

1 Round Max Clean & Jerk - 215, 225 (F)

WOD:
12 Minute AMRAP
-15 Hang Clean (95/65)
-15 Hand Release Push Up
-15 Toes to Bar

4 + 6 T2B

Power Clean & Jerk
5-3-3-1-1-1

+135-185-205-215-225
+set a new PR at 225lb

7 min AMRAP
6 Pullups
8 Box Jumps
10 Overhead Swings (70/53)

+finished 7 rounds and 1 rep (thanks Mo... Lol)

215 x 3
250 x 3
280 x 12 (same reps as last cycle with 10 more lbs)

Assistance:
Partial Deadlifts
- 270 x 8
- 315 x 8
- 365 x 6