2 Squat snatches @60-65%

20 thrusters 60kg/45kg
100 DUs
15 thrusters 50kg/35kg
75 DUs
10 thrusters 40kg/25kg
50 DUs

Teema WOD. Teemana voimistelu. Voimistellaan siis teema Wodissa koska se on teema WOD:in teema!

20 min skill session
a) nose to wall
b) handstand hold
c) shoulder tap
d) handstand walk

WOD:
For time
50 air squat
10 wall climb
45 air squat
8 wall climb
40 air squat
6 wall climb
35 air squat
4 wall climb
30 air squat
2 wall climb
20 air squat
1 wall climb

6 rounds:
400m Run
20 KBS 24/16kg
15 Burpees
10 Box jumps 60/50cm
- 3 min Rest btw rounds

1a) Bent-over rear delt raises: 3 x 15. No rest.
1b) Overhead Band Tricep Extensions: 3 x 15. No rest.
1c) Stretched Plank: 3 x 10s. Rest 60s.

Teams of 3:

50 Cal Row
50 DB Snatch 15kg
50 Cal Row
50 DB Hang Power Clean and Jerk 15kg
50 Cal Assault Bike
50 DB Snatch 22.5kg
50 Cal Assault Bike
50 DB Hang Power Clean and Jerk 22.5kg
50 Cal SkiErg
50 DB Snatch 32.5kg
50 Cal SkiErg
50 DB Hang Power Clean and Jerk 32.5kg

30min Time Cap

Dedicated to all "Male Princesses" in the Boxes out there....!

EMOM 12 min

12 groiners
20 shoulder taps
30" plank hold

For 50 minutes with slow pace:
Run/ski/bike/row for 2 minutes
1 min plank hold
Run/ski/bike/row for 2 minutes
1 min hanging hollow hold
Run/ski/bike/row for 2 minutes
1 min med ball hold 50/40/30 lb
Run/ski/bike/row for 2 minutes
30 s + 30 s side plank hold
Run/ski/bike/row for 2 minutes
40 s handstand hold

Teams of 3:
For time:
30 Wall Balls (20, 14)
30 Burpee Pull-ups
9 Rope Climbs
Run 1200 Meters / Stairs x 6
45 Wall Balls
45 Burpee Pull-ups
6 Rope Climbs
Run 1200 Meters / Stairs x 6
60 Wall Balls
60 Burpee Pull-ups
3 Rope Climbs
Run 1200 Meters / Stairs x 6

Rx+: Legless Rope Climbs
40:00 Cap

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

Deload start!