6 rounds for rep

500m row
Max rep overhead squat @50

3min on
2min off

Post OHSQ overall reps

A: In 30min
5x15 hand release pushups
5x10 strict pullups(scale to a numer you know you can do unbroken)
5x5 strict ttb

B: 3rft
30 db-hang power clean + jerk
15 burpee box jump overs
8min timecap

3 x 20 rep, red band or heavier

Ring dip 5x6

WOD

“Strict Fran”:

21-15-9 reps of:

Thruster 40/30

Strict Pull Ups

After finish round 100 sit up

Amrap 6min
40/30cal row
60 push press 30/20
3min rest
6min amrap
60 squats
6 strict hasp
Rest 3min
4min amrap
20 push press 50/30
60/40cal row
Rest 3min
4min amrap
2 strict hspu
10 front squats 50/30

Raakarive 5 x 6 , kevyt paino, TNG

5 x 5 voimatempaus, sopiva paino

Uimaan.

Ja Unbroken osallistujat ottaa keppeesti kisohin asti

WOD

21 Minute EMOM

M1: 12/10 cal Row

M2: 4 Man Makers 2x22,5/15

M3: 12/10 Chest-to-Bar Pull-ups