1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Snatch
A. 5x2+3 Snatch+ Hang snatch
B. 5x2+4 Snatch + OHS

Amrap10 T2B 10, Box jump 20, DU 30

Open 19:1???

5 min amrap

• 5 Thrusters 40kg
• 5 Pullups

TIMES TO BEAT

Beginner athlete: 4 rounds and 1reps
Average athlete: 6 rounds and 2reps
Advanced athlete: 8 rounds and 2reps
Elite athlete: 10 rounds and 3reps
Regional athlete: 11 rounds and 1reps

185 pound Back squat, 24 reps
135 pound Jerk, 12 reps
185 pound Back squat, 20 reps
135 pound Jerk, 10 reps
185 pound Back squat, 15 reps
135 pound Jerk, 7 reps

Five rounds:
275 pound Deadlift, 5 reps
25 Sit-ups

This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

5 Rounds

• 400m row
• 10 Slow GHD Back extensions
• 10 GHD back extension single handed rows each side (12kg kettlebell)
• 10 Dynamic star planks each side

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

Käsilläseisontaa
Kippiä
Bar MU ?

21-18-15-12-9-6-3 reps:
185 pound Front squat
GHD Sit-up

24' EMOM alt:
1st - 12 Box Jumps (60\50cm)
2nd - 10 Toes to Bar
3rd - 8 Handstand Pushups