10x
2min on 1min off

A: 15 wallball, 15 burbees
B: 12 SDLHP 43/29kg, 40 DU

Alternate btw A and B.

Teams of 3:
100 Calorie Row, 100 Deadlift
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Clusters
Rx Loading – 60/42.5kg

One athlete works at a time.

3 Rounds
Run 200m
Walking Lunge 30 Feet
10 Jumping Pull-ups

For time (cap: 15 min)
- 50 Air squats.
- 5 Clean & Jerk @70% RM.
- 40 Air squats.
- 4 C&J @ 80%.
- 30 Air squats.
- 3 C&J @ 85%.
- 20 Air Squats.
- 2 C&J @90%.
-10 Air squats.
- 1 C&J Max weight.

A: Styrka/färdighet
B: WOD:
Team WOD
I lag på tre:
3rft:
800m row
400m run
20 TTB/ hanging knee raises
* Conga line style

10 strict ring dips for time

A: Styrka/Färdighet
Snatch 5x2 @ 80%
Rack jerk 5x2 @ 80%
Snatch pull 5x5 @ 80% 1rm snatch
B: WOD
Back squats 5x6@75%
+
6min emom:
6 Thrusters 50/35kg/ 6 db thrusters
6 Burpees Over the Barbell/burpees

Back Squat
5x5x50% 1RM

Light load w/ good technique

Overhead Squat
3x3x50% 1RM

Light load w/ good technique

For time (cap: 40 min).
21-15-9 reps of:
- Deadlift 70/45 - 50/30 kgs.
- Toes to bar.
9-15-21 reps of:
- HSPU.
- Burpees.
21-15-9 reps of:
- DU x 2.
- Hollow Rocks.
9-15-21 reps of:
- Sit-ups.
- Cal row.