3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (95#)

Beginner Dip progressions x 5

Pistol progressions x 3 each leg

Snatch x 50 at the top of each minute do 5 burpees

For time

10 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5 takakyykky @kehonpaino
• 20cal SkiErg
• 5 takakyykky @kehonpaino

Skaalaa tarvittaessa paino sellaiseksi, että kaikki kyykyt tulee UNBROKEN.

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

7:18

this was a fun little wod, went unbroken on FS and pull ups

the burpees were tough!

Bench Press - 2 reps 10x
- 165lb

3 RFT
Double unders - 25
Turkish Get-ups - 6/side (25lb)
- 17:08

OH Squat - 5 RM
- 110 lb (should have done more, time ran out)

WOD - 10 min AMRAP
KB Snatch - 5/side (44lb)
Box Jumps - 15 (24")

10 min AMRAP

3 Snatch #135/#95
10 Ring Dips

#115 & #95 for me

Pre-WOD: 20X1 Back Squat (#160)

WOD: For Time:
-30 Push Press (75#)

-50 Double Under (150 singles)
-20 Push Press (75#)
-50 Double Under
-10 Push Press (75#)
-50 Double Under

Post WOD: 50 Ring Dips (few sets as possible)

Warm up:
Run 400m
Stretch

Alternating:
Push ups
2-4-6-8-10 x3
Dead hang pullups
1-2-3-4-5 x3

For Time:
"GRACE"
30 clean and jerks @ 135#
(1:54)

Rope Climbs

Tire flips
reps @ 500#
reps @ 600#
reps @ 700#