10 rounds for time of

• 9 thrusters
• 35 double-unders

♀ 85 lb. ♂ 125 lb.

Banded Alphabet: 3 sets on each side. Rest as needed.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

FT:
100-80-60-40-20
Double-under
10-8-6-4-2
Squat snatch
(scale: doubles+singles / power snatch+ohs)

-5 min rest-

100-80-60-40-20
Double-under
10-8-6-4-2
Squat clean
(scale: doubles+singles / power clean+front squat)

A.
For time:
30 TTB
15 Bench press
20 TTB
10 Bench press
10 TTB
10 Bench press
10 TTB
5 Bench press

B.
For time:
25 Cal ski
5 Rope climb
15 HSPU
5 Rope climb
25 Cal ski

C.
Three rounds:
HS walk (hs hold)
10 Strict pull-up
10 Alt DB squat snatch (snatch+ohs)
(1:1 rest)

"TEAM SERIES 18.8"
30 SYNCHRO TOES TO BAR
40 SYNCHRO ALT. DB SNATCH 22.5/15 15/10
50 SYNCHRO DB BOX STEP OVER
40 SYNCHRO ALT DB. SNATCH
30 SYNCHRO TOES TO BAR

FOR TIME OF:
27-21-15-9
CAL ROW/BIKE
PUSH PRESS 60/40 40/25

Kyykky 5x70%, 4x75%, 3x80%

Penkki 5x5x70%

Maastaveto 3x80%
-lämppärit stoppivetoina

EMOM 40

1 minute : 11 Wallball 9/6kg (20/14p)
2 minute : Max. Calories Echo Bike. Work 0:20
3 minute : One Arm Overhead Walking Lunge 20m (DB/KB)
4 minute : 0:40 Hollow Hold
5 minute : 17 Ground To Overhead /w Plate 15/10kg
6 minute : 0:40 Reverse Plank
7 minute : 10 Sandbag Clean 60/40p
8 minute : Deadhang on pull up Bar

Or Swimming.

Mobility

Two rounds for time w pair:

30 Cal ski erg
30 Cal bike erg
15 Sand bag clean (clean)
40 HSPU

*rest 5min btw rounds
*both must complete all the calories and cleans - split hspu as needed