AMRAP 7:
Power Snatches 50/35kg

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Lateral Barbell Burpees

On the Minute:
7 Push Press 50/35kg

Score = Athletes will log Reps of Power Snatches and Reps of Lateral Burpees. Overall score is the Sum Total Reps

1 Rep max

Push press 3 x 12

EMOM 20
a) 20-50 Double Unders
b) 12-15 Box Jumps
c) 10-15 Pushups
d) Max set of Russian Twists
e) Rest

AMRAP 12:
10 DB/KB push presses
12 burpees-to-target

Scaled WOD
AMRAP 12:
10 DB/KB push presses
6 burpee/up down

Ohs 5x2

3 kierrosta

12 Takakyykkyä 50-60%
12 ilmakyykkyä
30s max kalorit pyörällä

For time:
100 burpee pull-ups

Scaled WOD
3 rounds for time
20 up down
20 ring row

For time:
500/400 Meter Row
40 Hang Muscle Cleans @43/30kg
30 Toes to Bar
20 Burpees

Rx+: 10 Ring Muscle-ups to finish the workout!
Timecap: 12 mins

Extra:
Plate Figure 8s: 2 x 10 each. Rest 60s

10:00 Basic Endurance CrossFit
11:00 Push Jerk 1RM + Metcon
12:00 Basic Endurance CrossFit