On the minute for 10 minutes:

• Three weighted strict pull-ups

Try to keep the same weight for the whole workout

4 Power Clean
4 Push Jerk

60/40kg

For Time;

3 Rounds of
10 Squat snatch 40/30kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50/35kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60/40kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself.

See whiteboard for scaling.

5X2 tempaus roikosta

3-4 rounds, tempo 3101

• 10-15 push up
• 60sec rest
• 10-15 single arm dumbbell row
• 60sec rest

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand against the wall (facing both ways)

Two rounds:

• 200 double-unders
• 50 overhead squats, 135 lbs/95 lbs or 60 kg/45 kg
• 50 pull-ups
• 1 mile run

Front squat - 5x5 @ 80%

30min AMRAP, "I go you go":
4 Burpee,
3 Power Clean,
2 Front Squat,
1 Jerk

Compare to:
https://www.wodconnect.com/reebok-crossfit-33100/feed/2014-12-11

Back Squat + box jump

5 x every 3 min

3 + 3
90% + 30/24"

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Goal & Intensity:
Build strength and explosiveness by combining heavy squats and box jumps.
Execution: Perform 3 back squats (at 90%) + 3 box jumps (30/24") every 3 minutes, for 5 rounds.
Progress: Weight is heaver than last time. If you feel a bit tired or unsure, stick to a weight from last week so your form stays solid.
Tip: Engage your core and jump explosively onto the box.
RPE: 8