Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

3-3-3-1-1-1

Total 75min
A. WU 700m row, 20 KB snatch 10kg, 5+5 push ups, mobility
B. Strength
1. Shoulder press 3 max
2. Regular dips 4x6
3. Ylätalja 4x12x40kg
4. Narrow bench press 4x12
5. Kahvakuulapunnerrus 4x12x6kg
6. Hauiskääntö käsipainolla 2x12x8kg 1x12x6kg

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Scroll for scaling options.
Post heaviest load for the snatch, clean and deadlift to comments.

Compare to 150311.

50 min
1.Aerobic work
A. 10 min crosstrainer + 10 min row + 10 min ski erg + 10 min row + 10 min ski erg
131/146

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"

3 rounds for time:
800m run
50 GH back extensions
50 GH sit ups

Power Snatch 3×5 75%

Total 100min
A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
mobility
B. Strength weighted chin-up 4x3-4
C. Skillwork: KPU practice for 20min

D. Metcon
"Run, jump, squat"
3 rounds for time:
400m run
15 box over jumps 20"
10 front squat 60% 1RM = 37.5kg
Result: 12.00, 179/191
Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

"07102014"
4 sets: in 2 min complete AMRAP of:
350m row, ME DU
Rest 2 minutes between sets
Your score is the least amount of DU's achieved
Result: 35, 169/188
Rounds: 35, 38, 41, 37
171/185, 172/188, 174/188, 172/187
Soudut 1.24, 2.00/500m

E. Post WO 1000m row, mobility 10min

1 snatch EMOM for 15 minutes
(adjust weight as you go)
3 x 85#
7 x 95#
5 x 100#

Post
400 meter farmer's carry - 45# dumbells
Tabata sit-ups