Three sets of three reps snatches

Optional Accessory:

20min EMOM:

1) 30-40sec Slam Ball/Sandbag Carry
2) 30-40sec Airbike RPE 3

This is for consistency, not all in! If you don´t have heavy slam ball or sandbag, carry something heavy, be creative.

Strength:

1RM front squat

1-rep-max clean and jerk

6-minute time cap

AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

With partner alternating times
24/30 calories of rowing or 20/24 calories of assault bike
total 4-6 rounds

Skill:

Kipping pull up

WOD:

'Nicole'

AMRAP 20 minutes

Max rep pull ups
400m run

15min

5-10 tiukka leuanveto
15 pallonheitto istumaannousu
30/20cal soutu

4 kierrosta

10 lattiapenkkipunnerrus
12 vasarakääntö

WOD:

CrossFit Total

1RM Back squat

1RM shoulder press

1RM Deadlift

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