For Time;
30-20-10
Thrusters 40/30kg
Bar over Burpee
Power Snatch
Pull Up

Time Cap 25 Mins

Find push press 1rm

Warm ups sets
1 x 5 reps (30-50 %) - rest 1-2 min
1 x 5 reps (50-60 %) - rest 1-2 min
1 x 3 reps (60-70 %) - rest 2-3 min
1 x 1-2 reps (75-85 %) - rest 2-3 min
1 x 1 reps (90-95 %) - rest 3-5 min
1 x 1 reps (100+ % PR) - rest 3-5 min

Positive thinking

Positivity is a great asset when everything is not going as planned.

Therefore:

• List three things you have completed in 2017 that have made you a better person.

4 Rounds for time:
21 Wallballs (20/14lbs)
15 Lateral Burpees over the Bar
9 Overhead Squats (60/42.5kg)

• 20:00 Cap
• Beginner Metcon Option: 4 RFT: 15 Wallballs (14/10lbs) 10 Burpees 5 Russian Swings (Moderate weight). Rest 60s

9 min amrap

9 Front squats
9 Push press
9 thrusters

43/30kg

-goal 4+ rounds

1min test
Max reps in 1min of (rest 2 between):
Pullups
Toes-to-bar
Handstand Pushups

Super sets
5RDS
15-20 strict TTB
10-15 ring dip

20 min EMOM

-Every odd min 5 strict pull ups
-Every even min 5 strict handstand push ups

Scale the reps up or down to meet your level

8+8 (alternate) KB Front Rack Box Step Up,
5-15 Parallette Push-Up,
10 Barbell Row,
5-20 GHD Sit-Up
rest 1-2min between movements

For time

42 wall ball 9/6 kg
21 pull ups
30 wall ball 9/6 kg
15 pull ups
18 wall ball 9/6 kg
9 pull ups

Pull ups -> jumping tai kumppari

Time cap: 11 min