3min amrap
Buy in: 50 DU
5 Snatch any how 35/25kg
10 Burpees
3min rest
3min amrap
Buy in: 50 DU
4 snatch 40/30kg
8 Burpees
3min rest
3min amrap
Buy in: 50 DU
3 snatch 50/35kg
6 Burpees
3min rest
3min amrap
Buy in: 50 DU
2 snatch 60/40kg
4 Burpees
3min rest
3min amrap
Buy in: 50 DU
1 snatch 70/45kg
2 Burpees

3-5 rounds:
10 russian twist with plate 5-10 kg
10 V-Ups/ strick t2b
10 Tuck Ups
10 Ghd
10 sec hollow hold

• Rest 2 min

Sali kiinni

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(15)
On the 3:00 x5
5 push ups with shoulder tap
5 pull ups
5 curls
5 body builders
5 sit ups
5 jing jang

Finisher
50 penguins
1:00 chest opener

WOD
3-5 rds
10x burpee
12x KB/DB hang clean
10x KB/DB thruster

Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
7 x ( 1+1) x 70 - 80%
Send Off 1:30

2-3 rounds

20-30sec Passive/Active Hang
5 Vertical Jump
5 Push-Up

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

Max rep unbroken

Nybörjare: ring rows
- Atlet: Strict pull up x1/1
- Avancerad: strict pull up x10/7
- Tjurnacke: strict ring MU x1/1
- Ninja: Ring MU x10/5
- Avenger: legless ropeclimb x5

• 4 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
Row 1:00 @ max Kcal