21-15-9 of Cleans with 135 lbs and Ring Dips
For time

Novice -
Double KB or Goblet Squats 4 x 8 superset with 16 (8 e/l) wall press abs.

Intermediate -
Barbell Squats 2-3-5
*10sec rest between 2-3-5
* 90sec max total rest between clusters.
Superset w 3 x chin ups.

A.
1 clean + 1 press + 1 squat + 1 renegade row
1 clean + 2 press + 2 squat + 1 renegade row
1 clean + 3 press + 3 squat + 1 renegade row
1 clean + 4 press + 4 squat + 1 renegade row
1 clean + 3 press + 3 squat + 1 renegade row
1 clean + 2 press + 2 squat + 1 renegade row
1 clean + 1 press + 1 squat + 1 renegade row

B.
10 to 15 swings performed on the minute (stop current set when form is lost) alternating swing variation
2 hand swings
1 hand swings

Women 12kg - 16kg bell
Men 20kg - 24kg bell

For time:

Run 800

Then 5 rds:

12 C2B
9 squat snatch @ 40 kg
6 strict HSPU

Then:

Run 800
20 burpee

For time, with a team of four:

• 4000m row
• 150 push-ups
• 200 air squats
• 200 sit-ups

One person at a time rows 500m. Meanwhile, the others work each on one of the three other exercises. There cannot be two people doing the same exercise at the same time. When done with the exercises before the rowing is done, you may do intervals of 250m. With a group of 5, row 5000m and add 150 KB swings.

21-15-9: Thruster 42.5kg + Pull ups
15-12-9: Thruster 52.5kg + C2B
12-9-6: Thruster 62.5kg + MU

For time

20mins
2 min intervals

• 3 x chin ups
• 5 x plyo push-ups (can be regressed to static push-up)
• 5 x Inverted rows
• 30 double unders (can be regressed to running on step/toe taps)

Choose ONE of the following sports

“Tabata”

Swim 8 x 20:10, use pool or open water

Bike 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row 8 x :20s on :10s off, if on C2 use meters or watts

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

5 rounds of:

3 Rope Climbs 15′ // 3 strict pullups
12 Ring Dips
20 Calories Row // 60 DU // 400m RUN - pracujcie nad najsłabszym elementem w Waszym treningu

Rest 1:1

1:00min Handstand holds
40 KB swings
40 OH walking lunges
40 KB swings
1:00min Handstand holds

If you don't have HS holds, then put your feet on a box and do a plank hold. Make sure your feet are higher than your shoulders and do a strict plank hold for as long as possible, up to a minute.

Use the same weight on the swings and the walking lunges. Effort should be all out and the WOD should take no more than 10-12 minutes.