5 ROUND OF:
5 x SNATCH
10 x PULL UPS
10 x HSPU
200mt. RUN

Row 500 Metres for time
- rest 1 min -
Max Squats in 60 Seconds
- rest 1 min -
Max Pull-ups in 60 Seconds
- rest 1 min -
Max Push-ups in 60 Seconds
- rest 1 min -
Max Sit-ups in 60 Seconds.

3-pos. Snatch (floor,below the knee,hips)

6rounds
3min row 1:55/500m
In 3min Do 15 burpees over the rower and take a brake the rest of the 3min

B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%

4 rounds for load
3 Deadlifts
3 Hang cleans
3 Jerks
3 back squats

For time :

► 25 Wall Ball Shot
► 10 Snatch
► 20 Wall Ball Shot
► 10 Snatch
► 15 Wall Ball Shot
► 10 Snatch
► 10 Wall Ball Shot
► 10 Snatch

For time

• 200-foot dumbbell overhead lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-foot handstand walk
• ♀ 35-lb dumbbell and a 20-inch box
• ♂ 50-lb dumbbell and a 24-inch box

Olkapäät, rintaranka

WOD
5rds
15x sit up
30x DU/lateral jump
15x air squat
30x DU/lateral jump