5 rounds for time

21 KB Swings (optionally russian, banded)
25+25kg Suitcase carry (100kg/2x men, or 70kg/2x women, or split barbell)
15 Box Jumps/person in team

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Double Unders technique at 17:00

Skill: HSPU
Emom: Eve :- HSPU odd:- DU

Wod: 4rds weight x reps
Min 1: power clean
Min 2: front squat
Min 3: thruster
Min 4: rest

Skills: HSPU progressions then an Emom with a chance to practice DUs also.

Wod: you pick your own weight ! The aim should be to keep moving as much as possible, so be sensible picking weight.

Bars and Bells
27 Deadlifts
21 Hang power cleans
15 Front squats
9 Jerks
-3 minute rest-
9 Jerks
15 Front squats
21 Hang power cleans
27 Deadlifts
60/45
This should be heavy. If you know it's too heavy, scale the weight by 10 or 20%.

Trap 3 KB Shrugs: 3 x 10-15 each position - front, side, behind back. Rest 60s.

• 1 Count a top of each rep.

On the 0:00…
80/60 Calorie Row

On the 10:00…
3 RFT:
10 Power Snatch (135/95)
10 Bar Muscle-Ups

On the 20:00…
80/60 Calorie Row

On the 30:00…
3 RFT:
10 Thrusters (155/105)
10 Burpee Box Jump Overs (30/24)

On the 40:00…
80/60 Calorie Row

On the 50:00…
3 RFT:
10 Power Clean and Jerks (175/115)
10 Ring Muscle-ups

High hang snatch
Hang snatch
Snatch

Käytä noin 20 minuuttia, lisää painoa joka kierroksella. Oman valinnan mukaan joko raakana tai kyykkyyn. Huomioi alkuviikon treenit

Boaty McBoatface
Row 500m easy pace
rest 50 seconds
Row 400m fairly easy pace
rest 45 seconds
Row 300m fast pace
rest 40 seconds
Row 200m all out
35 seconds
Row 100m super easy
rest 30 seconds
Row 200m all out
lie down, try not to cry. Cry a lot.
The score is the difference between the 200m rows. No cheating.

8 min AMRAP 1
Power snatch x 10 (45 kg/ 25 kg)
Walking lunge x 10 meter (45 kg/ 25 kg)
Hand release push ups x 10 (9 kg/ 6 kg)
Walking lunge x 10 meter (45 kg/ 25 kg)

Rest 2 minute

8 min AMRAP 2
Squat clean x 10 (55 kg/ 35 kg)
DU x 10
Box jump x 10
DU x 10

Complete 10:00 of "cooldown work" ie. bike, run or rower at a conversational pace.