WOD:

Row 1km,
bar MU x 10,
KTE x 10,
burpee x 10

WOD:
12-9-6-3
KTE, kettlebell snatch 16/24kg (12/12 - 9/9 - 6/6 - 3/3)

TIMECAP:10min

strict ring dips
strict pull ups

For time:
Squat clean (Rx:50/35kg): x21-15-9
Burpee over bar: x21-15-9

(TimeCap 10 min)

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)
Rest 60 seconds

3 Minutes of Pull-Ups
Rest 60 seconds

2 Minutes of Bodyweight Back Squat - 3/4 Bodyweight Back Squats for Females (the barbell may begin from a rack during this portion of the test)
Rest 60 seconds

1 Minute of 60/40kg Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

ADD THE RESULT AS FOLLOWS:

Row Cals =
Pull-Ups =
Squats =
S2OH =

We'll be doing gymnastics. If you feel like you need to improve your strength to bodyweight ratio and pull-ups, this is the workout for you. We'll end the class with a workout that leaves your abs and pull-up muscles sore ;)

7 rounds for time
7 power snatch
7 lateral burpee over the bar

*Weighted Pull-ups 5 x 5 (wide grip) and Bench/Floor press 5 x 10

*you can add weight every round or set target to get 5 heavy sets in both movement

In 11 min complete 75 Power Snatch 35/25
Then AMRAP:
10 KBS 24/16
10 Sit-up
20 KBS
20 Sit-up
30 KBS
30 Sit-up…

Four sets of threes (85-90%)