1,2,3...10

Power Cleans

10,9,8...1

Box Jumps

Technique - Sumô deadlift high pull

Strength - Deadlift

EMOM 16'

A.3 Snatches

B.12 Chest to bar

C.18/15 Cal. Row

D.Rest

Technique - Muscle Snatch / balance

Strength - Bench press

Buy in 20 toes to bar

12 Kb Swings

24 Walking lunges with ketlebell

5 Rounds 

Cash out 20 toes to bar

For time - cap 15' - Challenge 9'

Technique - KB Clean and jerk

Strength - Back squats

3 Thrusters

5 Hang cleans

7 Burpees over the bar

9 Handstand push ups

11' Amrap

2'   Amrap burpees

Technique - Complex (pull ups,chest to bar e bar muscle ups)

Strength - Shoulder press

3 Snatches

6 Thrusters

9 Toes to bar

12 Box jumps

5 Rounds for time - cap 18' - challenge 13'

Technique - Muscle/Power snatch

Strength - Front squats / Strict Handstand push ups

3 Bar muscle ups

6 Handstand push ups

9 Burpees

12 Wall balls

15' Amrap

Technique - Toes to bar

Strength - Bench press / Strict pull ups

50 Double unders

25/20 Cal. Row

9 Clean and jerks

3 Rounds for time - cap 16' - challenge 11' 

Technique - Squat clean and jerk

Strength - Deadlifts/KB Press

Helen

400 Run

21 Kb swings

12 Pull ups

3 Rounds for time - cap 17' - challenge 11' (compare to 13/09/16)

Technique - Overhead squats

Strength - Back squats

60 Deadifts

60 Chest to bar

50 Power cleans

50 Toes to bar

40 Squat cleans and jerks

40 Handstand push ups

200 Double unders

For time-cap 30' - challenge 23'

EMOM 12'

A. 4 Clusters

B. 5 Bar muscle ups

C. 9 Box jumps

Technique - Bar muscle ups

Strength - Bench press

70 KbSwing

60 Ring push ups

50 Abmat sit ups

40 Cal.Row

For time - cap 16' - Challenge 11'

Technique - Turkish get up

Strength - Back squats

6 Snatches

12 Toes to bar

200 Run

4 Rounds for time cap -21' - Challenge 16'

Technique - Power e Squat Snatch

Strength -  Barbell Row

60 Double unders

40 Wall balls

20 Handstand push ups

2 Rounds for time cap -14'- Challenge 9' 

Technique - Handstand Walk

Strength - Front squat

3 Cleans

7 Burpees over the bar

11 Pull ups

13'AMRAP

Technique - Hang,Power e Squat cleans

Strength - Deadlift

A.

150 Double unders

30 Overhead squats 135 / 95

150 Double unders

B.

15 Hang clean and jerks 175/115

400 Run (200x200)

30 Handstand push ups 

400 Run (200x200)

30 Bar muscle ups

400 Run (200x200)

30 Handstand push ups

400 Run (200x200)

15 Hang clean and jerks

For time - cap 37' - Challenge 29'

A.

150 Double unders

30 Overhead squats

150 Double unders

B.

15 Hang clean and jerks

400 Run (200x200)

30 Handstand push ups

400 Run (200x200)

45 Chest to bar pull ups

400 Run (200x200)

30 Handstand push ups

400 Run (200x200)

15 Hang clean and jerks

For time - cap 37' - Challenge 29'

EMOM 16'

A. 5 Power cleans "tag"

B. 10 Pistols alternating legs with KB

C. 15 Burpees

D. Rest 

Technique - Snatch Balance

Strength - Back Squats

27-21-15-9

Thrusters

Toes to bar

For time - cap 15' - Challenge 10'

Technique - Ring push ups / Double unders

Strength - Bench press