10 rounds:

1min ON, 30sec OFF

A) Row kcal
B) Round of Cindy

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

On the 3-2-1 GO! Row for one minute, rest 30sec and do one round of Cindy on the next minute. If you can do round of Cindy easily on the minute scale the reps to 6-12-18. You can scale the Pull-Ups to C2B as well. This is not AMRAP. Start every round from the beginning.

Every minute on the minute for 10 min

• 2 Hang squat snatch @ 60-70% of 1RM

Pause 2 sec at the bottom position on every rep.
Form over weight!

Run 800m
30 Thrusters
30 USA swing
600m run
20 Thrusters
20 USA swings
400m run
10 Thrusters
10 USA swings

40/30kg
32/24kg

TC 22 min

Triple G-Chipper (RCFG 2017)

Workout as RXd is:

100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses
M 100-lb. dumbbell
F 70-lb. Dumbbell
Time Cap 14min.
Most of us have to scale the workout. Use a lighter DB and set time cap to 19min. Scale the reps also if needed.

In 20 minutes

Run 1mile
do 50 burpees
and with the remaining time row as many calories as possible!

In pairs i go you go:
For 14min, run 400m (vuorotellen)

Rest 5min

6min amrap:
I go u go
Sumo deadlift high pull x5
Box jump x5
Rx: 60/40

4 person Team, one person working at a time. AMRAP for 45 min

100 burpees
100 DU
100 squats
100 KB Swing
100 push ups
100 Abmat sit ups

2 Power clean + 2 Split Jerk
Start the power clean from the ground. Do 2 power cleans and then 2 split jerks.
Do not drop the barbell between the split jerks.

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Post three heaviest succesfull attempts.

20min EMOM:

1) 15-25 Wallball
2) 5-15 TTB

Ohje: Tee vuorominuutein. Lepää minuutista jäljelle jäävä aika.

Snatch Technique
5x3
5x2
5x1

Spend time working on technique and aim for no fails. Today is about consistency!

Record heaviest single