Metcon, 10 wall climbs, 5 Cindy, 8 wall climbs, 4 Cindy, 6 wall climbs, 3 Cindy, 4 wall climbs, 2 Cindy, 2 wall climbs, 1 Cindy.

90 min

1.JG SC 11.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates

B. HSW practice for 10 min

C. 3 rounds of:
- 3 ring swings + 1 hips to rings
- 20 box assisted butterfly pull up

2.ATP SC 13.4.2018

A. "Natish” 10min AMRAP:
4 MU > 2 BMU
8 HSPU
16 KBS 32/24kg
Scale if needed. Aim for 5+ rounds.
Result: 4 + 1 BMU = 105 reps

Rest 5min

B. 5 rounds for time:
3 Power Snatch (40/30kg)
3 Squat Snatch
3 C&J (anyhow)
Result: 7.06

21-15-9:

deadlift
HSPU

20 min

• 1 min Erg
• 5 Devil Press 2x17.5kg DB
• 10 Ring rows

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10 alt arm kb snatch @16/8
10 swing
10 globet squats @16/8

21-15-9
Snatch #95/65
Burpees

Emom for 30'
1.' 13/10 cal row
2.' 20 DU + 8 pull ups (scale so that you atleast 20" of rest)
3.' 15 burpees

30 Toes to Bar
400 Meter Run / Stairs
15 Squat Snatches @ 52.5/37.5kg
800 Meter Run / 2 x Stairs
15 Squat Snatches
400 Meter Run / Stairs
30 Toes to Bar

5 kierrosta

2 min/500m hiihto
10 lisäpainovatsaa pallolla
2 min/500m soutu
10 etuheilautus
2 min/25cal assault bike
10 slamball