For time:

• 21 bench presses
• 21 strict L chest-to-bar pull-ups
• Run 800 m
• 15 bench presses
• 15 strict L chest-to-bar pull-ups
• Run 800 m
• 9 bench presses
• 9 strict L chest-to-bar pull-ups
• Run 800 m

Women 115 lb. Men 175 lb.

6rounds for time:
9 reps box jump 30/24
11 reps T2B
12 reps Db thruster 2x22,5/15

35 mins TC to perform
1k run
“Diane”
800m run
“grace”
600m run
9-6-3
Thrusters@40/30
Rope climb
400m run

5 rounds for time:
5 power clean@80/50,
5 deficit hspu

300 DU for time *every break 5 deadlift@80/50 3)
21-15-9: cal row, wall ball

40rnds for time, I go You go!

1 power clean 100kg
3 hspu
5 wallball 20/14lbs

0-10 mins working and building upto OHS Wod weight

13-33 mins perform
20 power snatch@OHS weight then
ME rounds of Nancy@45/32.5

36-40 mins tabata core or mobility

In teams of 2 for time:
3 rounds:
1,2 km team hill trail run or 100 cal ski (together)
30 med balls (50/40/30 lb) onto box (48”/40”)
40 med ball squats (50/40/30 lb)

Running shoes needed! Share the med ball movements.

Power snatch 5x2
Snatch pull 5x2
Snatch grip deadlift 5x3

E2MOMx30
400m run
30 V-sits
400m run
30 pull-ups
15 box over burbees

30 kierrosta aikaa vastaan:

• 1 maastaveto (N 105kg / M 150kg)
• 1 penkkipunnerrus (N 70kg / M 100kg)
• 1 rinnalleveto(kyykkyyn)(N 52,5kg / M 75kg)