AMRAP 20 min:
- 15 Deadlifts (100/70 kgs).
- 50 Air sit-ups.
- 250 m run.

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

lepoja

AMRAP 12 min:
- 15 Deadlifts (40/25 kgs).
- 10 Burpees over the bar.
- 5 Power cleans (40/25 kgs).

A.M.R.A.P. 10'

► 03 Heavy Power Clean
► 06 Pistol Squat

Complete as many rounds as possible in 18 minutes of:

35/25 kg Hang Power Snatches, 11 reps
11 Burpees
35/25 kg Thrusters, 11 reps
11 Pull-ups

On the 11th minute, rest in silence for 1 minute and then continue where you left off.

Pre-WOD:
- Work up to a heavy snatch; power or squat snatch
Note: Work all phases of snatch in preparation for heavy work

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch (135#,95#)
- 50 DUs between each set

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted

E.M.O.M. 12'

► 02 DeadLift
► 04 Burpees
► 08 KB Swing

Pre-WOD
-work up to a heavy Clean & Jerk

WOD - For Time (15 minute cap)
21-15-9
-Squat Clean (#135/95)
-HSPU

No mod on HSPU!

Pre-WOD:
- Deficit DL (7 X 3)

WOD - 3x5 min rounds w/ a 1 min break between rounds:

-400 meter Run
Time remaining , AMRAP of:
- 8 DL (225/155)
- 8 Bar Facing Burpees
- 8 Box Jumps

Post WOD:
- 3x1 minute weighted planks

Got them lungs a burning, and sweat falling!