Vecka 3 - CrossFit Vanheim

AMQRAP 8 min
1+1 Turkish get-up/windmill
20-30 sec Active hang

AMQRAP 8 min
3 HSPU
3+3 KB Clean and press

For time (cap 5 min)
21-15-9
2xKB/DB Cleans
Goblet squats

EMOM 10 min
3 Power snatches

4x AMRAP 2 min, 2 min rest
12 DB Hang snatches
10 Burpees over DB
Then, remaining time:
DB Ground to overhead

In teams of two, share anyhow

AMRAP 24 min
30 Wall balls
30 Toes to bar
30 Push-ups
30 Ball to shoulder
120 Double-unders

AMQRAP 12 min
4 Back squats

AMRAP 12 min
8 KB Swings
12 Jumping lunges
8 KB Swings
12 Squats

AMRAP 22 min
3 Rounds of
21 Thrusters (Empty barbell)
15 Pull-ups

3 Rounds of
15 Thrusters (1xDB)
9 Pull-ups

3 Rounds of
9 Thrusters (1xKB)
3 Pull-ups

Remaining time:
Burpee pull-ups

Check Team + Weekend WOD