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

Hang power clean 5×3 (3 pos.) 60-80%

12 Min AMRAP;
2 Power Clean (50/35kg)
2 Burpee over the bar
2 Pull ups
4 power clean
4 Burpee over bar
4 pull ups
6
6
6
8
8
8

Go as far as you can, scale pull up to jumping and always increase by 2 reps. Post total reps to wodconnect.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

3x2 high hang clean(7)

clean complex(12)
hang+power(work up to hvy)

Metcon
Amrap 7
800m run then max rep cleans in remainder of time(155/105).

rest 2 mins

tabata burpees

Score equals total reps for cleans and burpees.

Metcon-comp
Amrap 7
800m run then max rep cleans in remainder of time (205/135).

rest 2 mins

tabata muscle ups

Score equals total reps for cleans and muscle ups.

Finisher
30 v-ups
30 t raise
1 min couch stretch per