3 rounds for time of
400m Run
21 Kettlebell Swings 24/16kg
12 Pull Ups

• Compare results to: 06NOV2015

Split class into two teams on skier.
5 skier strokes as hard as you can one after another.
Anyone not skiing is hollow rocking. When you can no longer hollow rock you're hollow holding. When you can no longer hollow hold shorten your lever length and keep holding.

AMRAP 5 minutes
7 minutes

4 rounds for time of:

14 Alternating DB snatch 25/15kg
14 TTB
500m Row

L-sit 3x30sec - rest 1min

10min AMRAP of:
21 Situps
15 Squats
9 Handstand Pushups

Rest 1min

2min AMRAP of:
Burpees

Clean&jerks 70% x1 x5 (one rep on the minute for five minutes)
75% x1 x5,
80% x1 x5,
85% x1 x5.
then add +5% for every rep, until failure.

3x5 Clean Pulls (Pause at knee) @75%

In teams of 2 alternate every 5 reps in order ti complete as many reps as possible in 5min.
GTOH 60/40kg
Rest 3min.
Alternate every 15 reps in 5min
Wall ball shots

Chest 2 Bar Pull Up

20 seconds work
10 seconds work
8 intervals
Air Squats
lowest rep is score