For time (cap time: 18 min):
- 21 Thrusters RxC 60/40 - Rx 45/30 - Sc 30/20 kgs.
- 21 Pull-ups.
- 15 Snatches.
- 15 C2b Pull-Ups.
- 9 Back squats.
- 9 Ring MU.

AFAP (cap time: 45 min):
- 600 m run.
- 50 Toes to bar.
- 50 OHLunges @ bumper 25/20 - 20/15 - 15-10 Kgs.
- 50 Chest to bar Pull Ups.
- 50 Box jumps Squats.
- 50 Push Press 30/20 Kgs.
- 600 m run.
- 50 Deadlift 80/55 - 70/45 - 50/30 kgs.
- 40 Medball sit-ups.
- 30 burpees over the bar.
- 20 HSPU.
- 10 m tirón trineo 110/70 - 90/60 - 70/40 kgs.

21/15/9 For time

• Snatches 40kg
• Chest to bars

A: Styrka/färdighet
Snatch: Max för dagen på 10 lyft
C&J: max för dagen på 10 lyft
B:WOD
Every 90 sec:3set
1: 1-leg dead lift 5/vardera ben
2: Waiter walk 30m / vardera arm
3: Hinge rows x12
+
3rft:
15 pull ups
10box jumps 70/50cm

Endurance Athletes
Dynamic Warm Up
Choose 1 of the following
-Swim 10 sets of 2min (first :30 Freestyle high speed the rest of time switch to combat or side stroke)

-Row 10x200m Sprints rest :90

-Bike 12x1min hard 1 min easy pace no rest between sets

6 Rounds for time

• 5 Clean and jerks 60kg
• 1 Ropeclimb

6mins 85% effort:
5 push press 115/75#
25 DU
10 situps

rest 3mins

6mins 85% effort:
2 MU
10 air squats
5 burpees

rest 3mins

6mins 85% effort:
Row 150m
10 KBS 1.5/1pd

rest 3mins

6mins 85% effort:
10 back ext
10 HR push-ups
5 box jump sd 24/20″

Notes:
– start maintain and finish with the same pace throughout
– focus is on breathing through the work and pacing

"Fucking long ZEUS"
3 rounds for time (cap: 60 min):
30 Wall ball shots 12/9/6 kg.
600 m run.
30 Sumo deadlift high pull 40/25 kg.
30 Box jumps 30"/24"/20".
30 Push press 50/35/25 kg.
30 Cal row.
30 Hand release push-ups.
10 Bodyweight Back Squat.

3 Rounds for reps

Keep breaks to an absolute minimum and keep moving

score is total amount of reps performed (including Double Unders)

• 25 Double unders
• As many unbroken Thrusters as possible 2x24kg Kettlebell
• As many unbroken pullups as possible

100 x Wall Ball (20lb) for time.

Time cap 12 min.