• 5 Min AMRAP of:
Legless Rope Climb
5:00 rest
5 Min AMRAP of:
Legless Rope Climb

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest

On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest

On the 8, 9 and 10: 1 Power Clean (Building in Weight)

Wednesday
Skill:
3 min amrap of HS holds
3 min amrap of HSPU

Wod: 30 min amrap
100 BJO
80 DBS@22.5/15
60 FRL@40/30
40 TTR
20 SDHP@40/30

Partner Wednesday: break how you like go hard and fast.
TTR= toes through rings

15 min aikaa, etsi päivän 4 RM etukyykky

Sen jälkeen 2 x 7 etukyykkyä 80 % 4 rmstä

Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:

• 5 strict pull-ups
• 10 honest push-ups
• 15 squats

For Time

60 Alt DB Snatches 22,5/15
60 Box Jumps over
60 DB Push Presses
60 Alt Pistol Squat

DeadLift

8-6-4-3-8-6-4-3

SO 2:30

Push press 15-12-9-6 reps. Add weight for every set.

6 minutes assault bike

Result is total miles