Strength:

High Hang Cleans (start bar at waste - not at knees): 6x135, 6x155, 6x165, 6x175, 6x185

Metcon:

21-15-9: Hang Cleans (135lbs), Pullups

Time: 6:15

4 kierrosta:

8xHeavy heilautus
4xpituushyppy
4xleuka

30-20-10 reps for time of:
Ground to overhead, 20 kg plate
Pull-ups

3 Rounds 45 sec. on/15 sec off
1-Row for calories/Ski/Bike
2- Rope Climb (scale: pullup/ring row or rope pulls)
3- air squats
4- push up + shoulder tap
5- DU or singles
6- Burpee+Slam ball
7-MB Seated Russian twist (also use either a KB or DB)
8- Thrusters (BB, dumbells, KBs, or MB)

(1 min rest after each round)

• Burpee+Slam ball -you do burpee first, then slam ball and repeat

*The burpee to slam ball is an awesome total body movement. It is an explosive movement.The ball slam targets the muscles in your arms and shoulders, core, and lats, while the burpees hit your shoulders, core, and legs.

• Also if it is a big class feel free to start at different movements. Have a great workout!

For time:
* 9 burpee-MU
* 200m run
* 7 burpee-MU
* 400m run
* 5 burpee-MU
* 800m run

Deadlift as much weight as possible.
You must touch as go, you cannot re-grip.
Choose your weight carefully.
Each time you break, run 200m.

Finisher: How many burpee hurdle lateral jumps can you do in 60 sec?

173 @35kg = 6,055 kg/17

Five rounds of:
Push-jerk 10 reps
Knees to elbows 20 reps

Post load comments and time to result.

21-15-9
HSPU
Lunges
KB Swings (70#)
Hollow Rock

100 lie down moving kb (35 lbs) back and forth to each side of the body
100 weighted sit ups (35 lbs)
30 dips
45 knees to elbow
15 kb (26,5 lbs) one arm press

Warmup:
Double unders
Power snatches (medium weight)

WOD:
30 Clean and Jerk @ 135lb for time

Time: 2:10
Was done with 15 at 0:47... Wish I could've kept that pace