Start new round every minute.
(add one burpee each round)
The workout is over when you can't make
it to the minute anymore.
One bar over burpee
One Power snatch 40/25
Two Ohs 40/25
-REST 5 Minutes-
One bar over burpee
One power clean 70/50
Two front squats 70/50
-REST 5 Minutes-
25/20 Cal row
25 Burpees
25 Wall balls

0-10 build upto a heavy split jerk
12-18 mins (6 min TC)
Perform 30 STOH@60-70% then 30 BOB
21-28 mins perform a 7 min amrap for quality of-
10 pistols
30 DUs
10 press ups
30-34 mins RMU practice
35-39 mins tabata core or mobility

4 x 3 min ON: 2 min OFF

Buy in: 20 GHD sit-ups

AMRAP in remaining time
5 burpee pull-ups
6 alternating box step-ups 2x15 kg DB

Superkids:
10 min joka alkava minuutti 3 x thruster (10 p käsipainot) + 5 varpaat tankoon

Ninjat
12 min joka alkava minuutti 5 x thruster (10-20 kg tanko) + 7 varpaat tankoon

10 burpeeta jokaisesta kesken jääneestä sarjasta.

5X3 Front Squats

WOD:
3 Rounds For Time-
50 Double Unders
21 Kettle Swings (Rx #53)
12 HSPU

There is no description for this WOD as it is stat.

Find max for the day

1RM done after clean and jerk

HELEN

3 Rounds of:
400m Run
21 KBS 1.5/1pd
12 Pull-ups

14:43-Used the Yellow KB. One minute slower than the last time. :( Used Orange KB last time though. hmmmm....

Then:

3 Rounds of:
20 Push-up
20 Hollow Rocks

7:48 (quite sure I did more Hollow Rocks than was rx)

WOD 4 Min AMRAP
-10 Sec Hollow Body Hold
-5 hollow Rocks
-2 Head Stand Forward Rolls

2 Min Rest

4 Min AMRAP
-10 Shoulder Taps (wall running)
-10 Butterfly pull ups

3 Rounds for time
33 Double Unders
Handstand Walk down and back
3 Rope Climbs

This destroyed me. Simple and Plain