”Nasty girls”
3 rounds for time:
50 air-squats
7 ring muscle-ups
10 hang power cleans 60/42,5kg

A. Power clean
*build to a heavy single for the day

B. For time:
40 abmat sit-up
3 power clean 85%
30 abmat sit-up
3 power clean 85%
20 abmat sit-up
3 power clean 85%

MEGAWOD

AMRAP 10:
25 double-under
5 bar facing burpee
5 power snatch 42,5/30kg
+
5:00 rest
+
AMRAP 15:
50+50m 1-arm farmer carry 32/24kg
10 strict pull-up
+
5:00 rest
+
AMRAP 10:
9 front squat 80/60kg
15m handstand walk
21 toes-to-bars

A. 4x 10+10 single-arm bent over row, go every 3:00

B. For time:
60 alt. dumbbell snatch 22,5/15kg
50 wall ball
40 chest-to-bar
30 burpee box jump over
20 overhead squat 60/42,5kg

1 mile easy run as a warm-up

Tabata row
+
2:00 rest
+
Tabata shuttle run
+
2:00 rest
+
Tabata burpee

1 mile run as cool down

A. Back squat
Build to a heavy 5 @ RPE 8/10
*then 3×5 80-85%

B. 5×1:00 on, 1:00 off
7 deadlifts 120/80kg
Max reps alt. pistol squats in remaining time

A. Push press + Split jerk
*build to a moderately heavy 8+2

B. AMRAP 5:
200m run
18 Z-press 20/15kg
18 burpee
+
Rest 2:30
+
AMRAP 5:
200m run
12 Z-press 20/15kg
12 burpee