WOD

21-15-9 Reps of:

Overhead Squat (40/30 kg)
Burpee over Bar
Buy out: 600m sprint run

Good overhead position (Crossfit Basel 2012)

WOD

10′ AMRAP in Teams of two:

21 cal row
15 Deadlift (120/ 80kg)
9 strict HSPU

Shoulder press (Crossfit Basel 2011)

WOD

2 rounds of:

3′ AMRAP of
5 bar MuscleUp
10 Pistols
15 KB Clean (32/24kg)

3′ AirBike for cal

WOD

30 minutes AMRAP, in To2:

Nasty Girls Running

600m run
50 Airsquats
7 MuscleUp
10 hang power Clean (60/40kg)

WOD

For time:

10-9-8-7-6-5-4-3-2-1, of

KB Snatch (24/18kg)
hand-release PushUps
Toes-to-Bar

WOD

10 minutes AMRAP, in To2:

10 hang power Cleans (50/40kg)
20 synchro SitUps
30 synchro walking Lunges

WOD

12′ EMOM

1. 20 KB PushPress (20/16)
2. 12 CTB
3. 20 KB frontrack walking Lunges
4. REST

WOD

in To3:

100 cal SkiErg buy-in

100 plate Ground-to-Overhead (25/20)
100 jumpings Chest-to-Bar PullUps
100 plate Overhead reverse Lunges

100 cal AirBike buy-out

WOD

Hard Cindy

20 minutes AMRAP:

5 weighted PullUps
10 PushUps with feet on a box
15 Squats holding a plate

WOD

Elizabeth+ for time in To2:

30-20-10, of

1) Cleans (60/40)
2) Ring dips
3) 100 DUs