Snatch pull (low hang) 6x3

• 5 Min AMRAP of:
Assault Bike 27/18 Kcal
Then;
BB Power Clean (60/40Kg) 3 reps
Standard Push Ups 6 reps
Air Squats 9 reps
Max round in time remain
5:00 rest
5 Min AMRAP of:
Assault Bike 21/15 Kcal
Then;
BB Power Clean (70/50Kg) 3 reps
Standard Push Ups 6 reps
Air Squats 9 reps
Max round in time remain
5:00 rest
5 Min AMRAP of:
Assault Bike 15/10 Kcal
Then;
BB Power Clean (80/55Kg) 3 reps
Standard Push Ups 6 reps
Air Squats 9 reps
Max round in time remain

EMOM 12

3 power clean
3 front squat
3 push jerk

Every round as fast as possible

W: 35 M:50

"Diane"
21-15-9
Deadlift @100/70kg
Kipping HSPU
Timecap: 9 mins

15 minute AMRAP

Rowing Kelly

5 Rounds For Time
400 meter Row
30 Box Jumps 24"
30 Wall Ball Shots 9kg

"Diane" WOD 1

21-15-9

225 lb deadlifts
hspu

WOD 2: 20, 19, 18, 17, down to 1

Push ups
Sit ups

Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(20)
10-9-8-7-6-5-4-3-2-1
hang clean 95/65-ch-135/95
pull up-challenge-c2b or mu every other rd
wallball 16/12-challenge-20/14
cal row

Opt(12)
3x2 kb deadlift
3x2 bench
800m run

Finisher
50 rtw
1:00 hamstring stretch

Basic Endurance CrossFit 60 minutes

10 Ski/Row/Bike
8 C2B
8 Deadlift@60%
8 TTB
100m KB single arm farmers carry (change after 50m)

Easy back Squat 5x5 @60%