2 rounds, rest 90sec between rounds.

Row 1500m
15 Burpee over Rower

Steady pace, but push it hard!

In teams of 3, alternating complete rounds,

AMRAP 15:

7 Burpees
7 Dumbbell Thrusters
7 Box Jump

Rest 4 min

In teams of 3, alternating complete rounds,

AMRAP 15:

9 Box Step-Overs
9 Dumbbell Push Press
9 Stationary Dips

3 hengen tiimistä 1 tekee kierroksen ja sitten seuraava tekee jne...

EMOM 20 min

7-9 MB cleans 10/6kg
7-9 Pushups
45" row @ 80%
40 m Farmer's walk

3 rounds, rest 2min between rounds.

Row 1000m
10 Burpee over Rower

Steady pace, but push it hard!

1RM in 20min: Power Clean + Squat Clean + 2 Front Squat + Jerk

Don´t exceed the time limit. Go by feel

10min AMRAP
10 Burpees
15 Wall Balls
50 Double Unders

rest 3min

5min AMRAP
10 Burpees
15 Wall Balls
50 Double Unders

Hang (squat) clean 1 RM

Start from hang and catch in a full squat = ass to grass. Extend all the way up to finish the repetition.

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Post five heaviest succesful sets

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Movement video:
https://goo.gl/dPZvBo

Bench press wendler 531 week 2

Rowing metcon
9 x 300m
rest 30 seconds between the sets

Pace:
1:45 for boys
2:00 for ladies

Hatch squat week 1 day 2