2 KB Swings
2 Burpees
200m Run
4 KB Swings
4 Burpees
200m Run
6 KB Swings
6 Burpees
200m Run
8 KB Swings
8 Burpees
200m Run
etc…..
AMRAP in 20 Minutes

OverHeadSquad 3x10
Find max weight

Four rounds for time
15 thruster 40kg
15 pull-up
400m run
Time Cap 18min

30 minutes
- 3 min row
- 2 min box steps

3 RFQ:

1. MU x9 / 2. C2B x12 / 3. Pull up x15 10 x HSPU (strict if possible) 400m Run

6min EMOM 2 x snatch.

Superkids:

5 kierrosta:

5 toes to bar
10 naruhyppyä
5 leukaa
10 burpeeta

Ninjat:

5 kierrosta aikaa vastaan:

7 toes to bar
20 naruhyppyä
7 leukaa
10 naruhyppyä

3 rounds for time of:

• Run 400 meters
• 35-lb. dumbbell thrusters, 21 reps

Skill Work:
■Med Ball Cleans
■Bar Cleans

For Max Weight (complete all reps of each exercise before moving to next)
■3,3,2,2,1
■Shoulder Press
■Push Press
■Push Jerk

Shoulder Press: 95-115-125-145-150
Push Press: 115-125-135-155-165
Push Jerk: 95-125-145-160-175

Warm up:
5 min shoulder mobility
2 rounds
10 bb backsquats
10 romanian deadlifts
10 snatch pull from pos 1
10 muscle snatch

Strength:
Backsquats
10 min to work up to 80 %
5×5 @ 80% of 1RM (85 kg)
2 min rest between sets

WOD:
15 min amrap
30 – 20 – 10 – 20 – 30
cal row
between sets 10 burpees over the rower
Result: 130 cals - 50 burpees

Rest 5 min

amrap 5 min

squat snatch @ 40 kg
count snatches for score: 14 squat snatches