COMPLETE FOR TIME:
1000 m Rowing
50 squats
50 ring row
50 kb Swing
800 metres run

“Karen”

For time

150 Wallballs 20/14

(Make sure not to change the title so that it comes up on the leaderboard)

Ui 1000m-2000m
Tai
Vesijuokse 30min-60min

For Time:
30 Muscle Ups (Bar or Ring)
Scale Option:
30 Ring Dips
30 Chest To Bar Pull Ups
Break up the dips and pull ups into workable sets and get the total work done as fast as possible.

For Time:
50-40-30-20-10
Double Unders
Air Squats

WOD: "Isabel"

For time:

30 Snatches (135/95)

30 sec Hollow rock or hold
30 sec Chin over Bar
30 sec Ring Support
2 Rope climp

6 min EMOM
EVEN 2x5 box jumps
ODD 2 MUs/ 8 strict pull ups

10!
floor wipers45kg/30kg
floor press 45kg/30kg
box jump 60cm/50cm

AMRAP 10 min:
- 2 Power Snatch (30/20 kgs).
- 3 Overhead Squat (30/20 kgs).
- 3 Toes to bar.
- 2 Pull-ups.

Cycle 2