"31 Heroes Wod Works 8-6-11" in partners.
AMRAP 31 min of:
- 8 Thrusters 45/25 - 30/15 kgs.
- 6 Rope climbs.
- 11 Box jumps 24"/20".
** 1 partner complete the AMRAP while another partner runs 400 m with a 9/6 kgs medball. After the run, partners switch and the second partner takes over where the first left off.

#Strength

8 x 3 @ zone 1 (L) of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

For time 20 rounds of:
* 5 push-ups
* 5 squats
* 5 sit-ups

*3 Snatch deadlift
*3 Power snatch
*3 Overhead squats
*6 Weighted lunge
*6 Back squats
*10 GHD sit-ups

If you got 30 reps on the max set you should start this somewhere between 6-8. A pretty butterfly kip does not involve the psychotic flailing you see out the majority of crossfitters. Clean it up! Legs together, don’t break at the knee and send your feet way behind you. Also try to work on fluidity. We saw a lot of people holding on too long on the decent and eventually pumping out because of it. We will be adding a rep each week for a while so don’t bite too much off week 1. This is skill work, not volume work.

Both hands in overhand grip, get your butt down/knees out, first pull (from ground to knees) should be all about pushing your knees out and back to get them out of the way and to help turn your posterior chain on. Once you clear the knees its time to engage the lats and sweep the bar back. Really important to focus on keeping your shoulders back from the start and throughout the lift. Once you push the hips through and finish, drop the bar and reset each rep for all 5. They should be pretty but it’s time to go heavy.

Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells)
Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back.

Three sets of max weight, for each

Overhead press:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max

Overhead press:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 67,5 % of max
5. Round 77,5 % of max
6. Round 87,5 % of max