Strength
12 min
Build to a heavy double snatch (145)

EMOM
Even: 2 Snatch @ 85% of double from above
Odd: 8 Burpee over the bar (125)

1h Burpees

RX:

jazda na rowerze na pełnym Słońcu i korzystanie z dnia wolnego.

Max reps kipping HSPU

30 Snatches for time (60/40 kgs).

5 sets of triplet:
Ring Pushups in a variety of styles (traditional big ROM, in front single arm and single arm to the side)
KB Swings x 10 reps
Weighted Lunges with barbell on back

50 cal row
50 box jumps
50 ghd sit ups
50 oh lunges
50 db snatch
50 burpees
50 cal assault

21-15-9
Hp cleans @50 (60rx)
Over bar burpees

You'll be looking pretty green... but it won't be because of St Patty's Day.

7:00 per station

Station 1 For Time
Mini Fuelathalon
250m ski > 250m row > 0.12 Curve

Station 2 AMRAP
25#/40#
crawl balls length
OH Slam Burpee 1,2,3..
Cross body slams 2,4,6...

Station 3 AMRAP
25#/40-45#
KB Birddog Row x5/
SA Front rack reverse crossback lunge x5/
Tall Kneel KB Halo x5/
SA Deadbug position floor press x5/
SA Sw x5/

Station 4 AMRAP
SL Elevated Plank groiners x12/
alternating FKT x6/
Hanging knee raises x6

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups