5 RFT (25 Minute Cap):
-400 Meter Run
--15 Burpees
--30 Air Squats

SKills: Overhead Squat

AMRAP in 10 min of:

• 10 wallball (9/6 kg)
• 10 pullups

6 or 7 rounds + 18

AMRAP in 10 min of:

• 12 GHD situps
• 5 burpee box jump overs (60/45cm) 6 or 7 rounds + 11

With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

Start with 50% of your 1RM Snatch. Snatch (anyhow) as long as possible. Once you cannot snatch the weight, clean (anyhow) for as long as possible. After the cleans, deadlift as long as possible.

AHAP (As Heavy As Possible)
Deadlift
5-5-5-5-5 (90 kg)

AFAP
5 rounds for time of:
5 Deadlifts
10 Burpees

5 Rounds Not For Time:
Max Reps:
Bench Press (Body Weight)
Pull Ups

Post WOD:
2 X 400 Meter Relay Run (1:1)

Power Jerk, five singles.

100 Burpee Pull Ups

Floor Bench

10x3@ focus on speed. Set every 1:30. (50-60%)

AMRAP

amrap2 airsquat
amrap2 push ups
amrap3 burpees
amrap3 cal row

21-18-15-12-9-6-3

Front squat
GHD sit-ups

55 kg barbell

Thruster 5x3 improving weight between each series