7 rounds for time:
500m ROW
11 Back Squats @ 50% 1RM

AMRAP 15:
40 Lateral Barbell Burpees
40 STO 40Kg
30 Lateral Barbell Burpees
30 STO 50Kg
20 Lateral Barbell Burpees
20 STO 60Kg
10 Lateral Barbell Burpees
AMRAP STO 70Kg
One barbell. You must change weights.

Pre-WOD:
10x3 back squats @ 60% of your max.

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

I am an average Joe, so an Rx - I am happy to finish and look to improve.

Rinnallevedon ja työnnön tekniikkaa.
Yksittäisiä hyviä toistoja.

Treeni:

25 min AMRAP
300m laite
1 RV maasta
1 RV roikosta
3 etukyykky
2 työntö
1 valakyykky

5 rounds for time:

500m ROW
11 Back Squats @ 50% 1RM

3 X Wall climp
6 x Wall ball
9 x Burpee

In pairs:
Row 750m
Rest while your partner rows/ Rest as long as your row lasted

Skills
15' Snatch Balance to Power Snatch

Conditioning
8 Burpees
16 Power Snatch
24 Box Jumps
8 Burpees
12 Power Snatch
16 Box Jumps
8 Burpees
8 Power Snatch
8 Box Jumps

haloo2

Teams of 3 for time:

150 x WallBall
100 x Sit-up
90 x KB Swing
60 x Burbee
90 x KB Swing
100 x Sit-up
150 x WallBall