Deadlift

6 x 4 @ 75%+

Go Every 3:00

50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (55/85 kg)

Scaled WOD
On a 15:00 clock:
30 burpees
30 wall-ball shots
550-m run (400m+150m)/800-1000m row
Max-reps hang squat cleans in the remaining time

AMRAP 32 mins with partner
One round of “CINDY” each person before moving on
One round of “KELLY” (you go I go) run 200/person
“Dual KB DIANE” @32/24kg (you go, I go)

“Cindy”
5 pull up
10 push ups
15 squats

“Kelly”
400m run
30 box jump @60/50cm
30 wall ball@9/6kg

“Diane”
21-15-9
Deadlift
Hspu kipping ( box hspu / push up)

Handstand Walk Strength/Skill

2 Rounds of
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
20 to 30-seconds of Wall-facing flutters
2-3 Handstand pivots

(Rest as needed b/t exercises)
Rest 60-seconds between rounds

80 x thruster 25kg
Emom 5x bar over burbees

8min to work up to a heavy
Power Snatch + Hang Power Snatch

Voima
E2MOM, 4rds
Push up (matala tanko) 6-10

WOD
8min amrap
2-4-6-8-6-4-2-4-6......
wall ball
sit up/vatsarutistus
KB sumoDeadlift

AMRAP 40:
800m Run
90/70cal Row/Ski or 70/55cal AB

Every 1:30 x 10 (15min):
3 Burpees
2 HSPU
1 BMU

8 Rounds for time

400m Run
Work : Rest = 1:1

Flow. After each 400m repeat, rest the same time it took you to run the previous 400m
Intent. Consistency. Run each 400m at (or close to) the same pace (e.g. 1:30/400m). The challenge is to find the hardest pace that’s repeatable for you with the 1:1 work/rest.