2min AMRAP of Double Unders

then 1min rest

6min AMRAP of:
4 Burpees
3 Power Clean 60/40kg
2 Front Squats
1 Jerk

(Jämför strength 51/2014)

6min. AMRAP of:

6 x Power Cleans 70/50kg
12 x Handrelease Push ups

EMOM8
Barbell from the floor, no rack.
Minures 0-4
5x push jerk
Minutes 5-8
5x split jerk

*medium weight, focus on quality.

6 Rounds at consistent pace;

3 x Snatches @ 70/52.5kg
5 x Kipping Pull-Up
10 x Push-Up
15 x Squat
1 x Rope Climb

Record weights and any scaling.

EMOM for 20 minutes:

8 Thrusters 50/35kg
20 Double unders

Indoor sprint drills.

21-15-9 Reps for time:

Push-ups
HSPU

(tc: 7 mins)

Rest 3 minutes

21-15-9 Reps for time:

Pull-ups
Cal. Row

(tc: 7 mins)

WOD:
15 MIN AMRAP
- 3 x HSPU
- 6 x PISTOLS SQUATS
- 9 x PULLUPS

Right Arm SA Farmers Carry marching high knees (on the spot)
Left Arm "
Credit Card jumps
KB Swing

30sec on:15sec off
45sec on:20sec off
45sec on:10sec off

12min circuit
15min

Partner WOD
3 x 3 rounds

6 x Row Cals
6 x Bar Dip or Box Dip Feet Up or Box Dip.
6 x Dumbbell Hang Power Clean

– Partner 1 does 3 rounds, then partner 2 does 3 rounds. Repeat that 3x!