In partners
1A: 10 mins to build upto a heavy complex of-
1 snatch balance
3 OHS

1B: in a 25 min TC perform
10 synchro burpees
100 pull ups
50 cal ski or row
100 press ups
50 cal ski or row
100 sit ups
50 cal ski or row
100 Air squats
10 synchro burpees

Wod: go hard and fast and break up sensibly to avoid long rest periods.

1 sumo dl pull 30kg
2 thrusters 30kg
3 push press 30kg
4 power cleans 30kg
5 power snatches 30kg
6 kbs 16kg
7 pull ups
8 knee to elbow
9 box jumps 30”
10 double unders
11 burpees
12 overhead walking lunge 10kg plate

DL 1-1-1-1-1 reps

205/275/325/325/305

I made a couple attempts at 330 butjust wasn't able to pull it. Need to work on my hook grip.

plus ab work for 8 rounds

30/10
T.A. Crunches
Toe Touch

20/10
KTS
Fish out of water

Begin at 0:00

For time:

10 thrusters @60/40kg
5 burpee bar muscle-ups
10 thrusters
5 burpee muscle-ups
10 thrusters
5 burpee muscle-ups
10 thrusters

Scaling :10 burpee C2b , @50/35kg

Begin at 30:00

3 rounds:

14 Kipping hspu
7 deadlift @120/80kg

Begin at 45:00

2 rounds:

250m shuttle run ( 25x10m)
75 double-unders
25 toes to bar

Timecap: 60mins

Openeiden tekijät lepooo

How did it go?

FOR TIME

Always do 24 Double unders before each round

• 1 Deadlift 120kg
• 2 Ropeclimbs
• 3 Hang power Cleans 50kg
• 4 T2B
• 5 S2O 50kg
• 6 Kipping Pullups (No butterfly)
• 7 Air squats
• 8 Pushups
• 9 Cal Assault Bike
• 10 Handstand Pushups
• 11 Burpee Box jump overs (High jerk Box)
• 12 75kg sandbag to High jerk box

21-15-9
Thrusters
Pull Ups

First Rx Fran!

Amrap in 1min, rest between as needed.

Puristusvoima
Istumaannousu
Etunijapunnerrus @90astetta
Toistokyykistys