5 rounds for total time of:
25 x American Swing @ 24/16kg
15 x Burpee
Rest 1:1 between rounds (e.g. If round 1 takes 75 seconds, then rest 75 seconds. If round 2 takes 80 seconds, rest 80 seconds or so on).

Record your total time (not including the rest after round 5) and any scaling.

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 "Whitten"

12:00 Core

16:00 Snatch Technique
17:00 Handstand Walk Technique
18:00 "Whitten"
19:00 Basic Endurance CrossFit

AMRAP8:
kb front rack carry for distance
- every time you drop the kb`s do 8 burpees

Metcon (reps)

AMRAP in 12 minutes of:

3 Rounds of
20 Hang power cleans
30 Air squats
40 Double-unders

Max reps bar over burpees in the remaining time

M: 65kg N: 42,5kg

"Barbell Hell"

For time:

50 Deadlifts 60/40kg
50 Bar over jumps
50 Hang power cleans 60/40kg
50 Bar over jumps
50 Front squats 60/40kg
50 Bar over jumps
50 Shoulder to overhead 60/40kg

*Skaalattu: 40/30kg
*Masters: 50/35kg

Timecap: 25 mins.

Strength (load)

Build up to a heavy weight in a complex of:
Clean + push press + jerk
15 minute cap.

Metcon (reps)
AMRAP in 5 minutes of:
Max reps shoulder to overhead.
*15 air squats everytime you take a rest. Goal is to get big sets so choose a barbell that is on the lighter side.

Skill - Toes to bar

Metcon (time)

30-20-10 Reps for time:
Toes to bar
Dual DB/KB squats - heavy
*Choose heavy weights for the squats. You should really have to fight if you want to go unbroken.

Timecap: 10 minutes

Skill - HSPU

Metcon (reps)

AMRAP in 10 minutes of:
10 HSPU
20 Wallball shots 14/8lb
30 Air squats

AMRAP in 12 minutes of:
150 Wallball shots 14/8lb
90 Double-unders
30 Bar muscle-ups

AMRAP in 8 minutes of:
12/10 Calories row
8 DB push press 20/10kg
10 Toes to bar