8-10-12-10-8

1.) Jerk grip bench press
2.) Non alternating reverse lunge /side
3.) paused supinated grip barbell row
4.) kiinalaiset vipunostot
5.) good morning with plate

Midline 4rds
Abmat sit ups with WB 14 reps (tempo)
rest 1 min after each round

For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups

On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

2 power clean+ jerk 5sets
Clean pull 5x3
Front squat 5x3

Hang Power Snatch + Power Snatch

10 x 1+1@Climb Heavy OTD.

SO 1:30

AMRAP 18

Row 30/22 Calories
5 Ring MU (5Bar mu)
7 Deadlift 120/80kg

Overhead Squat (Max) 1 RM

Do five sets of five front squats with perfect form.

Deadlift on a plate 12-10-8-6 reps

For Time:
Bar Muscle Ups 15/12 reps
Handstand Walk 30 m
Peg Board 5/3 reps
Bar Muscle Ups 12/9 reps
Handstand Walk 30 m
Peg Board 3/2 reps
Bar Muscle Ups 9/6 reps
Handstand Walk 30 m
Peg Board 1 rep

Warmup 3 Rounds:

400 Meter Run
25 Squats

WOD (Timed)

5 Rounds for Time:

25 SEAL Situps
50 Flutter Kicks
25 KB Swings (2 Pood)
20 HSPU

Active Recovery (5 Rounds)

30 Second Plank Hold
20 PushUps