Category: Yleinen

Find your
Thruster 3 RM

4 Rounds for time:
3 Hang power clean 90/62,5
12 Handstand push-up

Power Jerk / Push Jerk
5-5-5-3-3

4 Rounds:
400m Run
40 Double-under
20 Burpee

Front Squat
1*5 @60%
1*5 @65%
1*5 @70%
1*5 @75%

On the minute for 16 minutes:
2 Snatch @60%

Technique:
Rope climb

Team WOD:

15 Rope climb
100 Air squat
100 Push-up
100 Sit-up

Technique & Drills:

Clean & Jerk

Technique:
Muscle-up

Couple row:
4 min Row
3 min Row
2 min Row
1 min Row

Technique:
Kipping/Pull-up/Toes to bar

5 rounds:
30s 0n 30s off,
Wallball 20/14
Toes to bar
Box Jump 24″/20″

Technique:
Handstand push-up

OTM 16

Odd: 5 Handstand push-ups
Even: 30 Double-under

Weighted dip
find 5 rep max

For time:
50 Power Snatch 35/20
50 Pull-up
30 Power Snatch 35/20
30 Pull-up
20 Power Snatch 35/20
20 Pull-up