-Buy In-
3 Rounds Of:
8 Wall Ball
100M Sprint
8 Push Ups

“Fran”
21-15-9
Thrusters 95/65
Pull Ups

-Cash Out-
20 Strict Toes To Bar

2:14 sec PR!!!! Screwed up and lost balance after 1st thruster, wasted some time there. Broke up thrusters when I probably didn't need to if just a little more mentally tough. Should be able to get below 4 minutes next time.

ODD 3 tng power cleans
EVEN 3 Front squats

Cash In:
5 Rope Climbs
40 Hammer Swings
5 :30 Burst on the battling ropes
10 Rope Pulls

WOD
5rds of this for time:
20 Wall Balls (20/15-14 RX)
15 Toes to Bar
10 MBC
10 Push Ups
10 GHD Sit Ups
5 Dips (banded)

B: Push Press Hantlar 8 rep x 4set
(sittandes på bänk)

WOD

Team Day

30 Min AMRAP
10 Thrusters (95/65 RX)
10 KB Swings (1.5/1 Pood)
10 Burpees

10 GHD Situps EMOM for 15min. Dvs 150 Situps

In team of 2 for time:

100 knees to elbows (every time a partner breaks do 30 DU)
100 push press (every time a partner breaks do 15 burpees)
100 kb swing ( every time a partner breaks do 200 metres run)

A1: Walking Lungesteps KB 20 steg (2 KB)
A2: 150m Run
A3: 50 Double Unders
vila 3 min x 3 set

Rinnalleveto 5 x 3

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps