5rds
31 x back Squat (61/43kg)
12 x Power Clean (84/61kg)

EMOM 30min
5 x Pull Up
10 x Push Up
15 x air Squat

6rds
60 x Du
30 x KB Swing (1.5 pood)
15 x Burpee
TC 30min

Amrap 33min
50m Farmers Walk (2x24/16kg)
25 x DB Squat (2x24/16kg)
10 x Burpee Pull Ups

As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups

50 x DL
50 x Jump Over Barbell
50 x Hang Power Clean
50 x Jump Over Barbell
50 x Front Squat
50 x Jump Over Barbell
50 x S2OH
tanko 60/40kg

For time
100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat

Scaled WOD
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each
movement.

5rds
12 DL
9 H.P.Clean
6 Push Jerk

3 rds
30 WB
30 SDHP
30 Box Jump
30 Push Press 35/25kg
30/20cal Row
30 Push Up
10 BW Back Squat

3rds
Row 500m
12 DL @ BW
21 Box Jump