12 Min AMRAP
3 Muscle Up
5 Snatch 50/30
7 Fronst Squats (50/30)
Scale
9 C2B or 12 Pull up or Ring Rows
5 C&J
7 Front Squats (50/30)

5-10-15

Pull-ups, Push-ups, air squats

Skill
Snatch pulls + Snatch and C&J
HandStand Walk (got as good as to challenge a breakdancer!)

Bike at avg above 300 cal

Weighted pull up
- 3x10 + max reps BW
- Last set 10 reps

• For Time:
BB Thrusters (40/30Kg) 21 reps
BB Thrusters (60/40Kg) 15 reps
BB Thrusters (80/55Kg) 9 reps

7 Min amrap

• 7 Wallballs
• 7 Toe to bar

Score is total reps

Strength: 20 mins to perform
5x4 Deadlift@85-90%

Wod: 8 min amrap
20 wall ball@9/6
10 SDHP@40/30

Wod: aim to go hard and fast hit that uncomfortable pace and hold it, try and get each set of wall balls done unbroken.

Energiaa, tänään ei ole aivan helpoin treeni luvassa :)

In two teams:

8min AMRAP
C2B/pull ups/jumping pull ups (choose number
HS walk/gymnastics bear crawl

Individual wod:

BMFG qualifier 19.1
6min AMRAP
2,4,6,8,10.......
Power clean (80/55)
Burpee box over (24/20)
Then 2min break into:
500m row

Pairs wod:
17.5 (1:1) - 10rds
9 thrusters (42.5/30)
35 DUs