3RFT
10 OHS 60/40
30 DU

Heti perään

3 RFT
10 HSPU
10 Walking OH lunge 60/40

Heti perään

Max reps unbroken pull ups

SQUATS
SIT UPS
SQUATS
PULL UPS
SQUATS
PUSH UPS

3 X ROUNDS

For time:

• 155 pound Snatch, 9 reps
• Row 2,000 meters
• 155 pound Snatch, 15 reps
• Row 1,000 meters
• 155 pound Snatch, 21 reps
• Row 500 meters

1 min ME HSPU
1 min rest
8 min AMRAP
8 kb swings 32kg/20kg
10 burpee pull ups
25 DU
1 min rest
1 min ME hspu

WOD
1min ME ring dips
15 sek rest
1min ME pullups
15 sek rest
1min ME alternating pistol squat
15 sek rest
1min ME T2B
15 sek rest
1min ME reverse hyper on box
15 sek rest
1min ME wall climb

In a 9 mins time frame:
40 Front Rack Lunges 60Kg
+
Max Load "Bear Complex"
1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead
The Load cannot be scaled

Cover max distance. Record distance covered in meters.
Row 1 minute
Rest 60 seconds
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 60 seconds
Row 1 minute

ykkösmaksimin hakua

Technique:

Muscle Up / Handstand walking

WOD:

"CFL Chipper" (2 rounds / 1 min rest inbetween)

50 x Walking lunges
40 x Sit up
30 x Box jump
20 x Pull up
10 x Burbee

AMRAP in 12 mins:
4 HSPU
8 KB Swing 32Kg
16 Overhead Walking Lunge 10Kg Bumper