5km Run for time:

5 RDS, AMRAP

60 sec on, 30 sec off

KB clean&jerk 24/16kg

CONDITIONING
6 rounds for time:

9 Thruster
7 Bar over Burpee
5 Power Snatch
60-90sec rest

Overall RPE 4

Target: unbroken sets with fast, but repeatable pace.

Loadings:

Rxd: 40/30kg
Masters: 35/25kg
Tailored: 30/20kg

With minimal rest;

5 x Wall Climb + hold at the top each rep
50 x Hollow Tucks
5 x Wall Climb + hold at the top each rep
50 x Prisoner Good Mornings
5 x Wall Climb + hold at the top each rep

CFCHatHOME

A lighter look at the situation

For Time:
21 Power Snatches 40/25kg
5 Rounds of "Cindy"
21 Overhead Squats 40/25kg
5 Rounds of "Cindy"
21 Squat Snatches 40/25kg

• One round of ”Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats

3 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups 22,5/15kg
40 Double Unders

15min alkavalla minuutilla

1. 15 käsipaino vauhtipunnerrus
2. 15 bulgarialainen askelkyykky lisäpainolla
3. 15 etunojapunnerrus

Mary Progression 4.
AMRAP 12

8 Handstand Pushups
16 Pistols (Alternating)
8 Pullups

Power snatch work to a nice looking single (no starfish).

"Arm and Hammer"
For time:
Buy-in 15 Clusters (135/95)
Into...
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to bar pull-ups
Into...
Cash-out 15 Clusters (135/95)

Kilos: 61/43