7 power clean à 43kg
7 burpees
200m row

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Power Snatch 5x2
Snatch pull 5x3
OHS 5x4

1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Banded Leg Curls: 3 x 25 ea. No rest.
1c) Landmine Rotations: 3 x 20-30 total. No rest.

• 4 x 10/10 bulgarian split squat tanko niskassa
• 5 x 5 penkkipunnerrus
• 3 x max reps rengassoutu
• 4 x 10 shoulder press
• 3 x 10 hauiskääntö levytangolla
• 3 x max aika lankkupito lisäpaino selässä

2min lepo joka sarjan välissä. Hauikset ja lankku 1min tauot.
Käytetyt painot kommenttiin.

Build heavy max rep

Warm Up

500m Row
Mobility Work

Skill/Strength

Thrusters -
3-3-3-3-3

Warmup type weight - I did 95lbs

WOD

For Time:

Air Force 95/65 RX - I did 75lbs

20 Thrusters
20 SDHP
20 Push Jerk
20 OH Squat

*** Every Minute on the Minute Complete 4 Burpees ***

On paper this looked easy enough... ha... not the case... this was a killer WOD

Chipper @50kg
10 strict press
15 overhead squat
20 push press
25 front squat
30 push jerk
35 back squat
Tc:15

5 min rest

Chipper @40kg
10 power snatch
15 thrusters
20 squat clean
25 sumo deadlift highpull
30 deadlift
35 air squats
TC:15

5 min rest

Chipper
50 boxjumps
40 kettlebell swings @24kg
30 burpees
20 wallballs @9kg
10 t2b
TC:15

5 min rest

Chipper
20 pullups
20 k2e
20 walking lunges @20kg
20 back extensions
20 double unders
20 situps
20 calories row
20 pushups

Core:
4rds
30-60s foamroll or wallball plank hold
10-30 Floor windshield wipers with bar

E2M for 16min
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets. Hit a heavy weight at the sixth set and repat that weight for sets seven and eight.
+
3rft
20 singel arm DB thrusters(10/each arm)
10 Strict Pull-Ups