amrap 20′ 1 toes to bar 1 shoulders to over head 50/30kg 1 box jump 60/50cm 2/2/2 3/3/3 and so on….

For time 150 Wall Ball shots every minute on the minute do 1 Power clean at 80 % 1RM

100 sit ups + 21/15/9 Hang squat clean 60/40 Kg Box jumps 60/50 cm + 100 KB swings

MC BDay special Amrap 20′ 2 Muscle Ups 6 Hand stand push ups 1 Dead Lift 80 Kg 1 Power clean 80 Kg 9 Toes To Bar 8 Chest to bar pull ups 3 x 10 mt shuttle run

for time: 10 Muscle ups 100 Push Press 35/25 Kg Row 1000 mt

Back squat 5-5-3-3 In 10′ do: 50 Box jumps +Amrap 14 KB swings 32/24Kg 7 Ring Dips

1/10 Clean & Jerk 70/50 Kg + 1 round of ”Cindy”

5 rounds 15 Sumo Deadlift High pull 50/30 Kg 15 Toes to bar 15 Burpees lateral jumps

Team WOD Amrap25′ P1 400 mt row (leader) P2 Hang Power Clean 70/50KG (score) P3 Hspu or Muscle ups (your choice!)

”Freddy’s Revenge” 5 rounds for time of: 185lbs from shoulders to overhead anyhow, 5 reps 10 Burpees Jason Khalipa 5:43

W/ ring dips 5-5-5-5-5 ”Christine” 3 rounds for time 500 mt row 12 deadlift Bodyweight 21 Box Jumps 60/45cm

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

5 rounds 5 Power Clean 10 Front squat 5 Push Jerks 20 Push ups 1’30” rest Barbell 60/40 Kg

30 burpees regionals standard FOR TIME! 2′ rest 10 rounds for time of 10 chest to bar pull ups 10 box jumps 60/45 cm 2′ rest 500 mt row sprint

Bench Press 5-5-5 10 rounds for time of 5 Handstand push ups 15 KB swings 24/16 Kg

5 X 300 mt row Met.con. 10 Rounds for time of 15 Wall Ball 15 Double unders

Thrusters 3-3-3 Met.con. 10 rounds 15 Deadlift 60/40Kg 15 Push ups (perfect Push ups, no sneaky!!)

2 rounds of 2′ hang power clean 2′ air squat 2′ push jerk 2′ burpees h/o 2′ row (calories) 1′ rest between each station score: max total reps

“Down&Up Fran” 21 – 15 – 9 – 15 – 21 Thruster @ 40/30kg Pull ups

Amrap 20′ 300m rowing 10 deadlift @ bw 20 double unders 30 sit ups

Olympic Lifting Clean & Jerk 10 x 1 then, “Grace”