Workout of the day

10 ROUNDS FOR TIME OF: 10 x Over Head Squat 40/30 kg 10 x Push Up Hands Off 10 x Toe to Bar

EVERY MINUTE ON THE MINUTE FOR 15′ MINUTES DO: 3 x Hang Clean 70/45kg IN THE REMAINING TIME DO AS MANY 1-LEGGED SQUAT AS POSSIBLE 10 X THRUSTER 70/45 KG EVERY TIME YOU CAN’T DO 3 HANG CLEAN ON THE MINUTE YOUR SCORE IS HOW MANY 1-LEGGED SQUAT YOU HAVE DONE

FOR TIME: 100 x Pull up 100 x Push Up 100 x Sit Up 100 x Squat POST YOUR TIME AND COMMENTS

FOR TIME: 20 x Muscle Up 20 x Swing 32/24 kg 40 x Clean & Jerk 50/30 kg 20 x Swing 32/24 kg 80 x Wall Ball 20 x Swing 32/24 kg 1600m Run

20 MINUTES AS MANY REPS AS POSSIBLE OF: 5 x Power Clean 80/50 kg 10 x Handstand Push Up 15 x Box Jump 60/50 cm

STRENGTH – WORK UP TO YOUR 3 RM OF: Over Head Squat 5′ MINUTES REST RKC SNATCH TEST – with a CAP TIME of 5 minutes do: 100 x KB Snatch 24/16 kg

5 ROUNDS FOR TIME OF 10 x Deadlift 120/80 kg 20 x Burpee 40 x Double Under

7 ROUNDS FOR TIME OF: 7 x Thruster 60/40 kg 7 x Toe to Bar 7 x Rings Dip

STRENGHT – EVERY MINUTE ON THE MINUTE FOR 12 MINUTES DO: 1 x Snatch 90% 1RM 5 MINUTES REST 8 MINUTES AMRAP OF: “Cindy” 5 x Pull Up 10 x Push Up 15 x Air Squat

5 ROUNDS FOR TIME: 10 x Rings Dip 10 x Kettlebell Snatch 32/24 kg (5 right arm + 5 left arm) 10 x Squat Clean 40/30 kg 10 x Toe to Bar