A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 20X1
Station 2 – Russian Step-Ups x 10 reps each leg
Station 3 – Weighted Prone Plank x 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Alternating Dumbbell Snatches
15 Push-Ups

C.
Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds

A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

A) Every minute on the minute for 10 minutes of “Power snatch + squat snatch @ 68%,

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B) Every minute on the minute for 10 minutes of: 1 Power clean + 2 Jerks @ 70%

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C) Floating back squats, 5 x 2 @ 70%

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D) Bonus:

Core:
3x
30 Russian twists
20 Slow knee tucks

Pull-ups:
8 x 7 Banded CTB pull-ups

Extra:
3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

3 - 4 sets:

a) Double Dumbbell Bench Presses
b) 60-90 sec Reverse Plank
c ) 8 - 12 Standing Lateral Raises

Partner wod / teams of 3

For Time
10-8-6-4-2 / 15-12-9-6-3 reps of:
Rope climb
Power clean @60/40kg
Front squat @60/40kg
High Burpee box jump over

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Toistot puoliksi/kolmeen osaan

Snatch 3/6

Emom 8
1 snatch pull + 1 squat snatch

Run 5.92k

A,
Back Squat 1x1

Use the heaviest weight you can for the set.
20 min to build up to a max for the day.

B,
As many reps/distance as possible in 18 mins of:
Run, 3 mins
Bike Calorie, 3 mins
Ski Erg Calorie, 3 mins
Run, 2 mins
Bike Calorie, 2 mins
Ski Erg Calorie, 2 mins
Run, 1 min
Bike Calorie, 1 min
Ski Erg Calorie, 1 min

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups

For total Load:

5 set of 2

In Time it Took To Complete 1 Mile Run:

Max Distance Farmers Carry

Dumbbells 22,5/15kg