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)

"Air Force"

3 varv
MUscle ups
Alternating pistols x8
Hspu
+
Thunder pull ups
Bring Sally up sit ups

200 reps bodyweight deadlift for time

1 Pull Up
2 Push Ups
3 Squats
20 minutes

*3 rounds
7 burpee + 7 ring row + 30 sec rest

2 min rest

*3 rounds
9 wallballs + 5 knee rises + 30 sec rest

2 min rest

*3 rounds
7 box over burpees + 7 push ups

2 min rest

*3 rounds
7 cal row + 5 rower over burpees + 30 sec rest

2 min rest

5 rounds
9 wallballs + 3 rope ascends

2 min rest

3 rounds
7 kb over burpees + 14 Kb swings (12-16kg) + 30 sec rest

TC 47 min