AMRAP 30 min:
(With partner / I go, you go)
Run 200m
Box jump: x 6-9-12...
Wallball: x 6-9-12...

30-20-10 reps of:
Hang Dumbbell Snatch
Wall Ball

Record time, weight and other details.

Max Effort Overhead Squat
(5-4-3-3-2)-2-2-2-2-2
2min Recovery

voimistelu

"stinger"
8min amrap:
8 x mave 90/60kg
8 x burbee boksihyppy 60/50cm

Ruotsin mestaruuskisojen avauswodi vuodelta 2011. Boksihyppy on "anyhow", kunhan ojennus tulee boksin päällä normaalisti.

21-15-9 for time:

Power clean
Front rack lunges
Push Jerk
(Rx: 45/30kg)

(Time cap 10min)

Partner WOD

16min AMRAP, one works, one rests.

12 x DB Walking Lunge
16 x Calorie Row
30s x Plank Hold

• Challenging weight on lunges.
• Plank unbroken, so move on if split.

For time:
Row 1000 Meter
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
800 Meter Run

For time (Timecap: 15min)

• Run 800m (Buy in)

9-6-3
Muscle up
Double under (10 x the reps)

• Run 400m (Cash out)

Front Squat 4x8
- spend extra time on rack position mobility -

superset with
extended crab reach x30s

Initiate with hip extension then reach. Rotation comes through upper t-spine. focus on external rotation of shoulders and full hip extension (if can not fully extend hips or maintain a proud chest keep working on extended crab)

and

Scaption x12

3 - 3.5 min sets
20 minutes