Front Squat / Thruster  / push jerk / split jerk 1-1-1-1-1-1-1 reps  

"The Ghost" 6 rounds of 1 min - cal row 1 min - burpees 1 min - double unders 1' rest score: total reps   CFPR consiglia http://youtu.be/bpyMiJOKc98

21 15 9 6 3 power snatch 50 strict hspu

For Time 21 - 15 - 9 - 6 - 3 Power Snatch @ 50 kg Strict Hand Stand Push Ups  

#1 Monday Splash amrap 8' 4 pull ups + 8 push ups + 12 squat 2' rest amrap 7' wall balls 3' rest amrap 6' squat clean jerk @ 60/40 kg   TEAM 2x - i go you go

Teams of 2: 40 Burpee Box Jump 30 Snatches @ 60/40 kg 40 Burpee Box Jump 30 Clean and Jerks @ 60/40 kg 40 Burpee Box Jump 30 Thrusters @ 60/40 kg *Share reps as needed

5 rounds 15 pull ups 20 push ups h/o 25 sit ups 30 medball clean 20/14 2' rest

Target your weakness and pick one option   option 1. 3 rounds 250 mt row 500 mt row 750 mt row rest 1:1   option 2. Barbell Complex 3 Deads 2 Hang power Clean 1 Push Jerk

8 rounds 2' 12 wall ball 12 kb swings 32kg amrap double unders 1' rest

Complete as many rounds as possible in 20 minutes of: Row 20 calories 10 burpees, jumping over the barbell 185-lb. thrusters, 5 reps