30sek lankku
20 mave 50kg
15seinäpallo 7kg
Kk kanto 2x24kg

4kierrosta

Pre-WOD:
Work up to a heavy snatch
WOD: chief
3 minute AMRAP x 5 rounds
1 minute rest after each round

3 power cleans (135lbs/95lbs)
6 push-ups
9 air squats

4 RFT
20 KB swings 20kg
20 S2OH 20 kg. KB
400 m run with 15 kg. Bag

Skill: Kipping for Toes 2 bar and knees 2 elbows

Then,

3 Rounds

1min Wallballs 20/14 [10]

1min Abmats

1min Goblet squats 1.5/1p [orange/green]

1min Row for calories

Rest 1min between rounds

Score is total reps and calories [178]

10,9,8….1

Burpees

Medball cleans 20/14 [8]

Box jumps 24/20 [20", stepups]

Toes 2 bar [bar - knees up]

WOD:

Complete 1 round for time:
100 floor presses @ 75#
100 ab mat sit ups
50 barbell high pulls @ 75#
50 barbell curls @ 55# (yes I said curls)

Total time: 8:00

5 RFT

12 deadlifts
9 hang cleans
6 push jerk

11:20

1. Metcon
   AMRAP 12:
   70 Double Unders
   50 Burpees over the Bar
   30 Squat clean Thrusters, 135/95
   10 MU

2. Snatch Technique
   EMOMx5: 5 TnG Snatches

1. For Time
   50-40-30-20-10
   Med ball C&J
   Ab mat sit ups

2. Bench Press
   7x3

50 medball cleans
25 partner burpees
100 wallballs
25 partner burpees
150 OH lunges
25 partner burpees
200 abmats
25 partner burpees