ENGINE :

IN GROUPS OF THREE :

10 cal AB
20 cal AB
30 cal AB
30 cal AB
20 cal AB
10 cal AB

WOD :

For time :

42x KB S. Clean
30x Floor Press
30x KB.S. Clean
15x Floor Press
18x KB.S. Clean
9x Floor Press

15 min amrap

• 20 Alternating dumbbell snatches 22,5kg
• 15 Pullups
• 10 HSPU

SCORES TO BEAT

Beginner athlete: 2 rounds and 41reps
Average athlete: 4 rounds and 17reps
Advanced athlete: 5 rounds and 38reps
Elite athlete: 7 rounds and 14reps
Regional athlete: 7 rounds and 40reps

130 min
Warm up for 20 min + 15 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 1 2 2 3
-then-
B. 2 sets:
Max effort Bar muscle up
- Rest 2 min between sets > 3.30 rest bs.
- 15 + 11 reps
- Total of 35 BMU

2.Weightlifting
A. 10 min to find max distance in Triple broad jump
- 6.70, 7.10, 7.30, 7.20 m

B. Power snatch + Hang power snatch
- Heavy for the day

3.Strength
A. Back squat - not done

4.Conditioning
A. Grace: For time
30 Clean and jerks @ 42.5 kg
Time: 2.54

AM: 85 min
A. For 80 min:
10 min Row
10 min Run
10 min Ski
134/146

PM: 30 min
Kehonhuolto + jooga

Find heavy single in 10 min.

5-5-3 shoulder press

5 RFT :

5x Power clean
5x Front Squat
5x STOH
RX: 100x DU --> SC1:60xDU --> SC2:30xDU/100SU

TC: 15:00

RX : 70/50
SC1: 55/35
SC2: 30/20

• 8-8-8-8 of:
BB Deadlifts
8 @ 8 RPE (Load Repeat)
60% 1RM 8 reps
65% 1RM 8 reps
70% 1RM 8-8 reps

OHS 7-7-5-5-3-3-1

5 rounds with partner

10 Axel bar thrusters
10 CTB
20 Bar facing burpees