For Time:
AMRAP 1:
15/12cal Row
Max STOH in the time remaining until you get to 75 reps, @50% 1RM Clean & Jerk
- Rest 1:00 btw sets

3x3 Snatch Pull @80%
- Rest 1:30 btw sets

5 sets:
2 Snatches
Set 1-2: @70%
Set 3: @75%
Set 4: @77%
Set 5: @80%
- 2-3min Rest btw sets
- No TnG, but both reps must be complete in 20sec window

FOR TIME
in team of 5

120 synchro wall balls (20/14lb)
120 synchro deadlift (80/60kg)
120 burpees
120 synchro STOH (55/30kg)
120 knees to elbows (individually)

2 of the team members workout while 3 rests (expect in KNE)

Friday

Focus: Clean

2x3 @ 50%

2x2 @ 70%

1x1 @ 90%

1 RM try

Metcon: “Julia”

Power Cleans (155/115) 10-1 reps

Pull Ups 1-10 reps

Score: 1RM/ Time

2-3 rounds:

15 banded pull apart
12+12 suitcase deadlift
9+9 Db row

EMOM 16 (4 rounds):
1: 30 DU
2: 10 Thrusters 35/25kg
3: :30 Sandbag Carry 60/40kg
4: Rest

Voima
E3MOM, 3 rounds
single arm DB bent over row 10+10

WOD
4 rounds work 40s/rest 20s
KB swing
plate squat
ergo cal
plank hold

For time :

Run 200m
20 Burpees to Target
Run 200m
15 Burpees to Target
Run 200m
10 Burpees to Target
Run 400m