Strength: 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect
2 – 2 – 2 – 2 – 2

-then-

12 minute AMRAP of:
50 Double-Unders
7 Hang Power Snatches (95/65)
7 Snatch Balances (95/65)

Erin ? – 3 + 6 du (65)
(sub 2:1 straight leg dead lift for snatch balances)

3 Rds - 21-15-9 of:

400m run
Power Cleans 135#

For time.

Good one - both palms have rips, so it was a bit painful, but I liked it.

5 rounds for time of:
30 KB swings @ 2pood/1.5pood/1pood
30 pull-ups (kipping)

Did 25# on KB swings

buy in: 100 DU (300 SU)
then for time:
30 T2B
30 Clean (45/30)
20 Box jump over
20 Shoulder to overhead (45/30)
10 Bar muscle up (C2B pullup)
10 Snatch (45/30)

60m - 6x60m - 8.5, 8.3, 8.0, 7.97, 7.8, 7.75
150m - 2x150m - 21.1, 21.03

21 min amrap
7 kcal assualt
10 gto 20kg
7 kbs am 24kg
10 wall ball 10kg
7 box jump

• 12 kg west

5 RFT

Max rep body weight bench press (175 lbs)
Max rep pull ups

1->10->1
70kg
23:43

21-18-15-12-9-6-3
Thruster 30kg
Pullups
på CF Lauttasaari

BB Deadlift 1 RM