5 rounds for time

• 12 Cal row
• 9 pullups
• 6 snatches 40kg

TIMES TO BEAT

Beginner athlete: 12min 35sec
Average athlete: 10min 30sec
Advanced athlete: 8min 24sec
Elite athlete: 6min 18sec
Regional athlete: 5min 27sec

30-20-10
Dumbell snatch M:30kg F:20kg (alternate hands each rep)
T2b
burbee

10 rounds for time:

12 bear hug reverse lunges w/med ball 50/30 lb
12 KB swing snatches (16/12 kg)
300 m run
1 min rest

40 min timecap.

Partner WOD

20min AMRAP (I Go, You Go)
5 Front Squats 80/60kg
20/15 Cal. Row

rest 5min

15min AMRAP ( I Go, You Go)
10 Wall Balls
10 Burepees

20-16-12
One arm dumbell OHS ( split reps to both arms: 10/10, 8/8, 6/6)
6-4-2 Rope climb

You choose the weight for dumbell.

20 DL (102.5/70)
20 Power clean (82.5/60)
20 STOH (60/42.5)

Rest 3 min btw intervalls. One barbell, you change weights. DL in one or max two sets, power cleans as "fast" singles, stoh in one or max two sets.

“The Running Dead”
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders

Strength- Back Squats- 10,8,6,4,2,2,2

"Rowing Murph"

For Time:
2K Row
100 Pull-up
200 Push-up
300 Squat
2K Row