5 rounds
10 hang power clean db
4 hspu

5 rounds
10 Push presses db
10+10 One arm row db
10+10 front raises db

5 rounds
10 floor presses db
10 Push ups

5 rounds
10 db dips over head
10 dips from chair

5 rounds
10 Db curls
3 wall climbs

Run 3km, / ski 4km / row 3km

WOD: not for time

10-8-6-4-2 Back Squat 75-95-105-120-125

Between backsquats work
Double unders
Handstand Holds high and mid point till failure
10 GHD Situps

For time
3 round
10 hang power clean 50kg
5 ring mu
Directly to
3 round
10 push press 50kg
10ttb
Directly to
10 sdhp 50kg
5 wall climb

Skill:
- Good Morning (3x8) (65, 85, 115)
- Banded GM (3x12) GB

WOD:
15 Jumping Slam Ball (20#MB)
20 Ab Mat sit-ups
5 C&P (135#)

100 squats
25 double-unders *100 singles - took 2 breaks therefore, completed 250 singles
80 sit-ups
25 double-unders *100 singles - took 2 breaks therefore, completed 250 singles
60 push-ups

25 double-unders *100 singles - took 9 breaks therefore, completed 550 singles
40 pull-ups * used black & red bands
25 double-unders *100 singles - completed 450 singles

if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders
example: rest 1x during 100 squats = do 50 DUs when the squats are done.

E2MOM x 10

1 bear complex

2-4-6-8-10-8-6-4-2 of

Two-arm KB swing
Right arm KB swing
Left arm KB swing
Right KB thruster
Left KB thruster

for time

100 squats
25 double-unders
80 sit-ups
25 double-unders
60 push-ups
25 double-unders
40 pull-ups
25 double-unders

if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

400m plate carry (45#)
50 Wall-Ball (20#)
40 Double Unders
30 Hand Release Push-Ups
20 Chest-to-Bar Pull-Ups
10 Tire Flips