10 min emom

• 2 Touch and go power Cleans @ 60-80%

You are allowed to change the weights between sets - focus must be on correct form and not max weights

WOD
40 KB Swings (1.5/1 Pood)
40 Russian Twist
15 GHD Sit Ups
15 GHD Back Extensions
4 Mins on Airdyne at level 4 +
1000 M Row

Find 1RM power clean

Then

Baseline
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

3 Minute AMRAP
15 Burpees
15 Air Squats

1 Minute Rest

3 Minute AMRAP
10 HRPU
10 Toes 2 Bar (or knees to chest)

1 Minute Rest

3 Minute AMRAP
5 Clapping Pushups (or HRPU)
5 Wall Balls (20/16)

Front Sqauts 10-10-10-10-10

135-135-145-155-160

Cash out:
Shoulder press 5-5-5
95-105-115

I.
Max Broad Jump

II.
--20min AMRAP--
4 Chest to bar pullups
6 Handstand Pushups
8 Pistol Squats (4 each leg)

12 Minute AMRAP

10 KB Snatch #53
10 Push Ups
10 Slam Balls #25
100 Meter run with slam ball (shoulder or above)

Strength:
3 Rounds ME weighted strict pull-ups

Metcon:
3 Rounds for time:
10 HSPU
20 weighted front rack walking lunge 75/55 lbs
30 double- unders
100m sprint

3 rounds

400m SPRINT 1:50|1:55|1:60

Rest 2min between each sprint

Then,

10min AMRAP

10 Push ups

15 Abmats

20 Double unders
8+3

Squat Clean 5 OTM 3 Rounds
5 OTM #165
5 OTM #185
5 OTM #195

“Flight Simulator”

Double Unders
10-15-20-25-30-35-40-45-50 and back down ..sets must be unbroken

Made it to 35 going up