3 x 12 ring row /pull up with false grip

3 x wide grip pull ups on command

3 x false grip ring row + turn over + negative turnover + negative ring row

2 x max reps of ring dips, remember the
external rotation of the arms

WU: 10 reps at two lighter weights. Then Combine style – 4 heavy sets at same weight for max reps.
Front Squat 4xMax Reps (225lb Cap)
Pull/Chin-ups 4xMax CTB (Any grip, one re-grip allowed)
Leg flutter + Bicycle Crunch= 1rep. Go to failure
4min
22

Hang Power Snatch
6x3r @ 55%
1min Recovery

14 min amrap
8 abmat sit ups
16 split jumps
8 push ups
16 jumping squats

Do five sets of two reps. Use 70-100% of your max snatch.

http://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/

10m kb swing walk
15 burpees
10 + 10 kb clean

40min ajan:
5min rope turns
5min rowing
5min running
10+10kb clean n' jerk
10+10 kb snatch
5+5 kb tgu

miten meni viime kertaan verrattuna?

In teams of Three:
25min AMRAP:
40 Box Jump,
40m Plate Push,
40 Sit-Up.
One rows all the time, two others do "I Go, You Go".
Score = reps + kcal

core:
3 rfq:
10+10 kb side bends
20 supermans
20 hollow rocks

"Bear complex"

Power clean + Front squat + S2OH + Back squat + S2OH @60/40kg

With partner: I go, you go

AMRAP 20 min