3 rounds
10 pistol squats (alternating)
10 ring dips
400m run

Build to heavy set of 5.

klo 18-20: Pull ups, Muscle Ups, Dips and Pistol Squats
klo 20-22: Human Flags, Front/Back Lever, Planche Push Up

https://www.wodconnect.com/affiliate/crossfit-8000/seminars/48

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp (20)
back squat
10-8-6-4-2
perform each set unbroken-start around 65-70% of 1rm and climb. All sets must be unbroken or reduce weight and start that set over.

afterburner x6
run/row one minute, walk/slow row :30 sec

Finisher
2 min samson stretch
quad smash
50 v ups

Upper / Lower Segmented Roll
Shin Box
Hip Waves
Crab Reach
Shoulder Clock (Pec stretch)
Cossack Squats
Torsion Control
Shake it all out.
10

1. 6 Pistol Squat
2. KB Swing 24/12 kg
3. Horizontal Pull

Starting on the 0:00…
Every Minute on the Minute x 9
1 Power Clean (70%)
Starting on the 12:00…
Every Minute on the Minute x 9
1 Power Snatch (70%)

20 minutes AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

4x12 tng power clean + jerk
New set every third minute. As heavy as form allows.

Rest 5 min

4x12 tng squat clean
New set every third minute. As heavy as form allows.

Rest 5 min

4x12 thruster
New set every third minute. As heavy as form allows.

Complete as many rounds as possible in 15 minutes of:

• 25 pull-ups
• 50-calorie row
• 100 overhead squats
• 50 box jumps
• 25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box