Snatch form work
Muscle-up form work

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Tabata*:
(8 rounds of 20 seconds work and 10 seconds rest for each exercise)

-Front Squat (95/65)
-Push Up
-Box Jump
-Sit Up

*Record low round for each exercise
7,7,8,8

20min amrap:

• 20cal SkiErg
• 5 maastaveto @1,5x kehonpaino
• 10 parallette-push up

20 Minute AMRAP

200 M Run

5 Deadlifts 185/125

10 Bar facing Burpees

Overhead Squat 3-3-3

95# - 115# - 125#

P to the R, baby! By 30#!!!!!!!!

8 rounds (all the way through 32 total) of 20 seconds work 10 seconds to rest/switch stations. Score is total reps in whole workout.

Box Jumps (31")
Push ups
Single Unders
Burpees

Three rounds for time of:

Row 1,000 meters
50 Thrusters 45 lbs / 30 lbs
30 Pull-ups

put a 30minute time cap on it, started on thrusters.

2 rounds + 80

AMRAP in 15 minutes

9 Dead Lifts @ 100lbs
12 Push Ups hand release
15 20" Box Jumps

7 reps + 10

Max Effort Deadlift (405#)

Then:
10 minute AMRAP
5 G2OH 95#
5 SDHP 95#
1 Shutle Run (5,10,15)

total: 8 rounds + 7 reps (all G2OH and 2 SDHP)

Worked on OHS

2x5 95
2x5 115
3x7 135

Worked on Double Unders

5x20