5min AMRAP of ʺCindyʺ (5 pull-up, 10 push-up 15 squat),
3min AMRAP Ground to Overhead (80/45kg),
5min AMRAP of ʺCindyʺ,
3min AMRAP Groud to Overhead.

Score= rounds of Cindy + GTO

For time:

• 30 GHD sit-ups
• 30 deadlifts (50% 1RM)
• 30 DUs
• 30 OHS (40-50% 1RM)
• 30 wall balls

Time limit 15 min.

min 1-3 = Muscle snatch x 2-3 reps
min 4-6 = Snatch drop x 2-3 reps
min 7-9 = Hang power snatch x 2-3 reps
min 10-12 = Power Snatch x 2-3 reps
min 13,14,15 = REST
min 16-18 = Clean high pulls x 2-3 reps
min 19-21 = Hang power cleans x 2-3 reps
min 22-24 = Push jerk x 2-3 reps
min 25-27 = Power clean + push jerk x 2-3 reps

Back squat 1RM

3 rds for time

400 m run
12 DL @ max 50% of 1RM

-Tämä maks 75% effort
-TC 12 min

3 rounds for time

400 m run
3 rounds of "cindy"

Cindy is 5 pull ups, 10 push ups and 15 air squats.

Amrap 14 (teams of 3)
one is performing 60m D-ball carry
At the same time two other members both have to perform 1 rope climb
-1 round is when all the members have completed 60m d-ball carry.

12 min EMOM: snatch

1-4 min 2 x snatch 75 % 1 RM
5-8 min 2 x snatch 80-85 % 1 RM
9-12 min 1 x snatch 90-95 % 1 RM

For Time;

50 Cal Row
50 Db front Squats
50 T2b
50 db Push Press
50 Burpees
50 db step overs
50 db lunges

Time Cap 26 Mins

2x22.5kg/ 2x15kg
Scale with KB's

Hang power snatch (above knee) + power snatch

5x1+1@70-80% (PS)

SO 1:45