10 rounds
10-9-8...3-2-1x reps of
Air squats
Pull-ups
Push-ups
Tuck jumps
Dips

Skills

3 Sets of

• 5 x Bench Press @ 60% 1RM
• Rest 30s
• 5 x Clap Pushups
• Rest 2-3 minutes between Sets

WoD

For 20 min on the minute:

Odd min:

• 3 Clean & Jerks (60/40 kg)
• AMRAP Double Unders

Even min:

• 6 Handstand Pushups
• AMRAP Goblet Squats (24/16kg)

Skills

• 5-3-1 Shoulder Press (75%-85%-95% 1RM)

WOD

Three rounds of:

• 1 min Sumo Deadlift Highpull (24/16kg)
• 1 min GHD Bench Press (20/12kg)
• 1 min Jumping Pullups
• 1 min Airsquats
• 1 min Kettlebell Swings (16/12kg)
• 1 min Rest

• 5 pull ups
• 10 push ups
• 15 air squats

• run 800m
• 50 back extensions
• 50 butterfly sit ups

3 kierrosta

1 min max cal row
1 min max soutulaitteen yli burpee
1 min max pull ups

50 burpees
40 abmat Situps
30 kettle bell swings
20 pull ups (purple)
10 hand stand pushups (box)
20 pull ups (purple)
30 kettle bell swings
40 abmat Situps
50 burpees

10 Minute AMRAP:

5 Shoulder to Overhead (#115/75)
10 Deadlifts
15 Box Jumps (24"/20")

Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Pre-WOD: Work up to a Heavy Hang Power Snatch

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles)

Post: 50 GHD or 125 Sit Ups