20 min AMRAP

5 Thrusters 95/65

7 Hang Power Cleans 95/65

10 Sumo Deadlift High Pull 95/65

100m run

7min ARAMP of Burpees:
-must touch 6" target

108

90 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions
8 muscle ups
B. HSW practice for 20 min

Tempaus, 5 x 3

Max boxihyppy

(patjakasalle)

"Some call it the hardest CrossFit WOD ever. We did a version of it in the past with dumbbells and it was the only WOD in the history of Next Gen that I made the members completely stop... in the middle of the workout... which is saying a lot. Today we take our revenge on this monumental WOD by allowing two people to do it together. Instruction and modifications will be explained before the WOD." -- Eric Barber

Original "Kalsu" WOD:

On the minute, complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Aloita vuosi kevyesti rullaillen pyhien jälkeen.

Muista pitää lihakset rentoina ja keskittyä rauhalliseen hengittelyyn ja nauttia kehonhuolto hetkestä.

3-3-3-3-3

20 min AMRAP

5 Thrusters 95/65

7 Hang Power Cleans 95/65

10 Sumo Deadlift High Pull 95/65

100m run

Then:

75 sit-ups
30 push-ups
1000m row

Deadlift Fridays

Tabata (16 rounds 20 seconds work, 10 seconds rest)

Alternate
Body Weight Deadlift: 5,5,5,5,5,5,5,5 @ 115
Over the Bar Jump Burpees 5,5,5,5,5,5,5,5
Lowest round score for each is your score.