For Time
-5 PEP
-10 Burpee
-15 Pull Ups
-20 Push Ups
-25 Ring Rows
-30 Hollow Rocks
-30 Superman Rocks
-40 Squats
-50 DU

Build up to a heavy 6RM
No rack

For time:
21 Thrusters @ 42.5kg/30kg
21 Kettle bell swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters @ 42.5kg/30kg
15 Kettle bell swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters @ 42.5kg/30kg
9 Kettle bell swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

For time. (TC 35 min)

100 Walking Lunge (2* 22.5kg/15kg. - hanging grip)
500 m Row
100 Air Squats
500 m Row
100 KB Deadlifts (2*. 24kg/16kg)
500 m Row
50 Push-ups
500 m Row
50 Sit-Ups
500 m Row
50 Burpees
500 m Row

Lämmittely kepillä ja tangolla + venytykset
Technique:
Snatch balance

5x Every 90s
1 Power Snatch
1 Hang Snatch

Snatch Balance
3 - 3 - 3

5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

Tabata Barbell

Tabata deadlift, 85KG
Tabata hang power clean, 60KG
Tabata front squat, 40KG
Tabata push press, 30KG

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments

Pull Ups
5x3

For time:
Fran
1-mile run
Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

50 double unders
then
3 rounds
10 kb thrusters @24/16
10 handstand push ups
then
50 double unders