“Bad Mama Jama”
5 Rounds:
1:00 Row for calories
1:00 Power Snatch (95/65)
1:00 Burpees
1:00 Rest

4 Rounds:
*8 Power clean 75/52,5
*8 Front squat 75/52,5
*8 Shoulder to overhead 75 / 52,5

Time cap: 10 min

Valitse kilot viisaasti. Tavoite on päästä harjoitus aikaikkunassa läpi. Mikäli olet kilpaillut KK, WW tai Unbroken niin ole hyvä ja valitse RX kilot. Muuten, skaalaa alaspäin.

3-5 strict pull up,
10 hollow rock,
3-5 high box jump,
1-3 skin the cat

For time:

Run 1600 m
21 KB clean & press / hand (2 x 32 / 2 x 24 kg)
Run 800 m
15 KB clean & press / hand (2 x 32 / 2 x 24 kg)
Run 1600 m
9 KB clean & press / hand (2 x 32 / 2 x 24 kg)

For time
400m run
40 air squat
30 sit up
20 push up
10 pull ups

10min EMOM
2 x Dumbbell Snatch (from hang, to squat)
2x Dumbbell Overhead Squat
Alternate hand on every minute.

Outside at the new rig or inside if needed.

25 Min Amrap;
3 Rounds of ( 10 pull ups, 15 Push Ups 15 Air Squats)
600m Run

Score is total rounds.

Cool down in the ocean is optional.

Three rounds of “Lynne”:

Max reps of:
Bodyweight bench press (max 75% of 1RM Bench press)
Pull-up

Rest 2 minutes between rounds

Every 2 minutes for 10 rds.
Squat snatch + hang squat snstch + ohs

4 rounds, OTM
30 sec straight arm hold on rings
30 sec dip hold on rings
30 sec pull up hold
30 sec push up hold (90 degrees armbend)