Complete as many reps as possible in 10 minutes of:

• 5 thrusters
• 5 chest-to-bar pull-ups
• 10 thrusters
• 10 chest-to-bar pull-ups
• 15 thrusters
• 15 chest-to-bar pull-ups
• 20 thrusters
• 20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Find your 1RM box jump from a seated position with a LIGHT weight vest on

Start in a seated position on a box close to your parallel squat and move straight into the jump. The absolute heaviest vest you should wear for this is 15/12lbs, but we are hoping you have something a little lighter.

For time :
1 rope climb
15 HPC @ 50kg / 30kg
15 T2B
1 rope climb
12 HPC
12 T2B
1 rope climb
9 HPC
9 T2B

4RFQ:

10 x Lunges (with barbell)
15 x T2B
10 x Ring dips
15 x Russian swing (halfway)

5 x 6 reps, 2 min break in between. Use a light weight and make the jump as explosive as possible.
Start in a standard lunge position. Your chest should be upright and in line with your toes. Your back leg should be almost fully extended with your knee just off of the ground.
Start with a small counter movement and explosively jump up and switch your legs in the air.
Land with soft knees by catching yourself before your back knee hits the ground.

10 rounds of:

• 30 seconds of burpees
• Rest 30 seconds
• 30 seconds of 45-lb. dumbbell thrusters
• Rest 30 seconds

Description:
Complete the following WOD as quick as possible (time cap: 9 min):
80 double unders
60 wall-balls
40 deadlifts
20 pull ups

tasapainoaskellus kuulalla (vasen) x10
kuulavaaka (vasen) x10
tasapainoaskellus kuulalla (oikea) x10
kuulavaaka (oikea) x10
x3
boxihyppy x10
etuheilautus x20
boxiaskellus kuulien kanssa x20
tempaus kuulalla x20 (10 per käsi)
x3

In a teams of 3

AMRAP 6
Hang power clean 50/35
Burpee
Push up hold
-1min rest-

AMRAP 6
Box jumps
KBS 24/16
Squat hold
-1min rest-

AMRAP 6
Push ups
Sit ups
Plank hold
-1min rest-

AMRAP 3
Partner wallballs

Score is the total amount of reps

100xnaru
10xleuka
80xnaru
8xleuka
60xnaru
6xleuka
40xnaru
4xleuka
20xnaru
2xleuka
15xburpee!