Find your 5RM

Every minute for 12 mins:

• 3 power cleans (65-70%)
• rest of the minute DUs

Score is the amount DUs

1-3 Rounds
5-10 Broom stick band pulls
10-20s. Bent arm chin hang
1-5 Negative pull-up (3-5s. descending)

Push press 2x1.1.1.1.1 90%
30secs rest, then set 2 40 and then set 3 45 secs

Kettlebell front squats w. 2 kettlebells heels elevated(on a plate or similar)
4x8r
Go every 90s.

9min AMRAP

15 T2B
10 Deadlifts @ 52,5kg
5 Snatches @ 52,5kg

6min to find clean and jerk 1RM

3 x 12
Every 2:00
A1. KB front rack Split Squat
A2. Strict Chin-up

5 Rounds for time

14 Alt. Step back lunges @2 x 22,5/15kg
10 T2B
50 DU

TC 15min

V-stand on floor (http://www.sensational-yoga-poses.com/images/downward-dog-heels.jpg)
L-hold on a box or wall (http://flipfittraining.com/wp-content/uploads/2013/01/Nicole-L-Hold-Handstand-.jpg)
Wall handstand (facing the wall)
Wall handstand (back to the wall)
Free handstand with a partner spotting
Free handstand
Focus on keeping the body straight and hollow.

Use the 60 seconds table:
3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s

A1.
Deadlift 5, 4, 3, 3, 3
2 sec Isometric stop 5cm off the floor
Rest 1:30

A2.
Shoulder Press 5, 4, 3, 3, 3
Tempo 2-2-X-1
Rest 1:30