3 rounds for time:

• 20 burpees
• 50 air squats

For time:


• 225-lb. deadlifts, 21 reps
• Run 400 meters
• 225-lb. deadlifts, 18 reps
• Run 400 meters
• 225-lb. deadlifts, 15 reps
• Run 400 meters
• 225-lb. deadlifts, 12 reps
• Run 400 meters

In 16 minutes:

• 3 x (500m row + 400m run)
• rest of the time dumbbell full cleans (pick weight)

Score is the number of db cleans

20 minutes:

• Power clean doubles

Add weight from 9th of April

... aaand it's 6 x 1 minute work / 1 minute rest of

• Wallballs
• KB swings 32/24

Alternate movements each minute (wallballs, rest, kb swings, rest, etc).

3 e5mom:

• 5 power clean 90/60kg
• 15 wall ball
• 20 cal row

For 25 minutes:

2 x snatch + 1 x overhead squat

6 - 5 - 3 - 3

2 RIR (Rep in reserve)

7 min AMRAP:

• 2 power cleans + 1 jerk (50% of 1RM)
• 2 T2B
• 4 PC + 1 Jerk
• 4 T2B
• 6
• 6..

20 Mins preparing for the workout with handstand walking technique