Five rounds for time of:

10 Chest to bar

10 Power clean 60/40

Run 250 meters

21-18-15-12-9

Row for calories

Ring Dips

"Randy"

For time:

75 Power Snatch 35/25

1' Pull-ups

1' Row / ski

1' Pull-ups

2' Row / ski

1' Pull-ups

3' Row / ski 

1' Pull-ups  

Back squat

10-5-3-1

Deadlift

10-5-3-1

3 Rounds for time

30 Goodmornings (20/15)

30 W. sit ups

30 Hip Extensions (20/15)

3 Rounds NOT for time

4-6 Skin the Cat

30'' L-sit (On Box)

10 Strict toes to bar/Knees to elbow


AMRAP 15 of:

200m Row/Ski

10 Burpees

10 Rounds:

250m Run

10 Kettlebell Swings 32,5/24

3 Muscle Ups

EMOM 20 min

ODD: 5 deadlifts @ 70%

EVEN: 10 - 15 reverse burpees (weighted)

10 Intervals of:

250 m rowing

(Rest as long your partner rowing)

AMRAP 6
10 SIT UPS
20SEC Plank

5 Rounds for time:

20 Hollow Rocks

15 Burpees

10 Back Squats 90/60

5 Handstand push ups