AMRAP 20
4 box step ups (with db/kb/plate)
4 burpees

4x10 Kettlebell/Dumbbell Thruster

3x5 Clean Pull (120 % of max Clean)

1-2-3-4-5-6-7-8-9-10
Deadlift 100kg/80kg
Burpee over the bar
Minimum rest

2-3min getup practice then:

Turkish floor to kneel x3/side
KB OH Press or push press x5/arm
SA KB swing x10/arm
KB Goblet Squat Credit Card Jump x15

*use the same kb for all 4 moves

12min AMRAP

18min

A.
Push press 5 x 3

B.
Muscle up 5 x 3 or Strict pullups 5 x 8-10

C.

20 min In teams of two, alternating rounds:
10 Toes to Bar
10 Burpees
Row 300m Meters

Every 2min for 20min (10 sets)
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today, Goal is same or heavier loads than you used on 28.3.2016

10 KB Front Squat AHAFA,
rest 1-2min,
5-10 Pull-Up,
rest 1-2min

3 Rounds for time of:
5 x Bar MU (or 10 strict C2B Pull ups)
10 x Deadlift 125/85kg

12 Min EMOM alternate between 1&2:
1. 5-15 Pull Ups
2. 12-15 KBS 24/16kg

Rest 4 mins

12 Min EMOM:
1. 18/12 CAL Row
2. 30-50 DU's