10 minutes AMRAP:
* 5 handstand push-ups
* 10 one legged squats (pistols)
* 15 pull-ups

5min AMRAP:
rinnalleveto+voimatyöntö (65%1RM)

Practice TGUs. Max 20 min.

• 18 back squats (50% of 1RM)
• Max reps dead hang C2B
• 15 back squats
• Max reps kipping C2B
• 12 back squats
• Max reps dead hang pull-ups
• 9 back squats
• Max reps kipping pull-ups
• 6 back squats
• 50 OH walking lunge (35/25 lbs)

NOTE: Back squats must go unbroken, rest as needed before squating. After squating you must grap the bar under 20 seconds.

4xSquat clean + jerk + Power clean + jerk

Progressive loading

5 rounds, 2 minutes on, 1 minute off:
* 2 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats), then
* AMRAP of hang power cleans (50% 1RM)

Post amount of hang power cleans (+ weight in the comments)

3 rounds of supersets :
8-12 reps of bicep curls
8-12 reps of French triceps turns

Warm up(10)
Light Jog + Walking Quad Stretch
Light Jog + Soldier Kicks (straight leg to opposite hand)
Light Jog + Side Lunges, pivoting on lead foot
Light Jog + Walking Samson Stretch
Light Jog + Walking Cradle Stretch

Finish by alternating between the below movements, 10 seconds at each:
Light Jog + Side Shuffle facing in
Light Jog + Side Shuffle facing out
Light Jog + Butt Kickers
Light Jog + High Knees

10:00-17:00 mobility
achilles 2 mins
shoulder distraction 2 mins

17:00-30:00
skills run through
snatch dead
hang snatch
pwr snacth

30:00-38:00
dry run
restroom

38:00-40:00
strategy

40:00(20)
Metcon
"Randy's on the Run"
5rds
400m run
15 power snatches 75/55

Optional(10)
work up to hvy pwr snatch(10)
5x100m hill sprint-run up/walk down

Finisher
1 min s/a para per
30 w raise
60 bicycles
1 mim ham stretch per

powered by comp train class/fittrain

4 rounds for time

Run 200m
Pull ups 20 1.&3. T2B 2.&4. rounds
DL 20 @about 70% max
Run 200m
Rest 3min

For time, 15-12-9 reps of :
calories assault bike or rowing
burpee box overs (askeltaen)