4min/rasti
1. Sled push
2. Arm over arm sled pull
3. Sledhammer hits
4. Farmer Walk

With a 9min. time cap:
15-12-9:
Squat Snatch (40/30kg)
Chest to Bar Pull-Ups

• After Completion or Cap,
  until the 12 min. mark:

• Build to Heavy Single Snatch
  (Power or Squat)

Wod
Every beginning 90s x 6
2x T2b 5 + 5 power snatch 50-60%
2x T2b 7 + 3 power snatch 60-70%
2x T2b 9 + 1 power snatch 70-80%

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats 22,5/15kg
15/12 Calorie Row/ Assault

The score today is the slowest of the 5 rounds

10min AMRAP with partner: max cal ski erg.

Teams of 2-3

AMRAP 30
100 Cal.
50 reps of *

*choose from the list
Wall Balls
Box Jump Overs
Burpees
DB Snatches
Biceps Curls

40 min.

10 Yleisliike
15 Istumaannousu
20 Kyykky
25 Kahvakuulaheilautus 24/16kg
30 Kaloria soutu,pyörä tai hiihto

45 minutes, Basic Endurance CrossFit

50 American Swing 24/16kg
4 Skin The Cat
700m Row/600m Ski/ 3 min Bike
12 Floor Bench w/ Dumbells @ Moderate weight
5 Bar MU

3 rounds
40 sec work 1.30 Rest

Score is total amount of reps

Teams of 2
AMRAP 20:
50 Wallballs
40 Kettlebell Swings 24/16kg
30 MedBall Over Shoulder 12/9kg
20 Syncro Burpees