5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

3*
9* Sqt Snatch 50/30kg
15m HSW / 10* walk to wall

3' rest

3*
7* Sqt Snatch 55/35kg
15m HSW / 10* walk to wall

3' rest

3*
5* Sqt Snatch 60/40kg
15m HSW / 10* walk to wall

AMRAP in 12 minutes:
250m row
15 x push-up
Rest 5 minutes
Work to 3-rep max front squat

score is reps performed in AMRAP + Kg lifted in squat

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

5 x 5
Russian Dips
https://vimeo.com/177465931

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

For time

400 m row
25 DL (60 % of Sumo DL 3 RM)
300 m row
20 DL
200 m row
15 DL
100 m row
10 DL

Harjoitellaan tempausta sylistä

7 x 2

9x1000m run 1min vila