4 Sets Not For Time
10 Cal Row
3 Muscle Snatch
3 BTN Snatch Grip Push Press
3 Overhead Squats
10 GHD Sit Ups

*warm up and groove the snatch patterns

Pre-WOD:
- 3x8 Back Squat @ 75% of 1 rep max
- 3x15 DB Bench Press

WOD - 3 minute clock:
In the first minute try to complete:
-50 Air Squats

In the second minute, try to complete:
-30 Burpees

In the third minute, try to complete:
-20 Hand Stand Push Ups

After three minutes, complete whatever reps you have remaining of each off the clock.

• 40 Air Squats
• 14 Burpees
• 5 HSPU

Legs, shoulders ... hell, body was just toasted! :) gettin old

3 Sets
10 Barbell Hip Thrusts
20 Frog Pumps
20sec Single Arm KB Overhead Split Stance Half Squat Hold/sid

Accessory
3-4 Rounds
5 Tall box jumps
10 Suitcase reverse lunge
6-8 Half kneeling pallof press

Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.

15' kipping pullups practice

For time:
30 - 24 - 18
15 - 12 - 9

Handstand Push Ups
Hang Power Cleans (80/60kg)

Please post times to comments...

3 x Max reps tiukka leuanveto

3 x Max reps etunojapunnerrus

140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8 kg

Pre-WOD:
- 3X10 @ 70% of 1 rep max back squats

WOD:
- Warm up 100M sprint at 50% effort
- Warm up 100M sprint at 75% effort
- 10X100M sprints @ max effort; Minimal rest between sprints
- Cool down 100M sprint at 75% effort
- Cool down 100M sprint at 50% effort

Post-WOD:
- 50 Toes to Bar
or based on your previous week ab workout
- 50 GHD
or
- 100 Situps

3:00 easy bike or row

Barbell warm up

Warm up C&J and TTB

WOD
15 power clean and jerks 155/105
800m run
30 TTB
800m run
30 TTB
800m run
15 Power clean and Jerks

WOD - 30Min OMEM:
- 15 Wall Balls (20,14), 1 minute to complete 15 Wall Balls
- 10 Box Jumps (24,20), 1 minute to complete 10 Box Jumps
- 5 Power Cleans, Touch & Go, 1 minute to complete 5 Power Cleans

Total Reps:
- 150 Wall Balls
- 100 Box Jumps
- 50 Power Cleans

It hurt.