2 Rounds:
400 Meter Run
40 Clean & jerk (40/30kg)
400 Meter Run
6 Rope Climbs
400 Meter Run
40 Barbell-Facing Burpees

(Time cap: 30min.)      

Amrap 18
Cash in 2000m row
In the time remaining
2 power snatch 50kg
4 ohs
8 box jump over 60cm

On the 5:00 x 5 rounds
12 cal bike erg
400 m run
12 ttb

10snatch for time @71kg

Takakyykkyä

8 x 40s ON / 20s OFF:
- Row

Rest 3:00

8 x 40s ON / 20s OFF:
- Ski

Rest 3:00

8 x 40s ON / 20s OFF:
- AB

Score: Total calories

110 min

1.HSW
- HS hold drills
- HS shoulder taps
- Walk towards wall

2.Butterfly pull up
E2MOM x 4:
12 pull up
Easy bike between sets

3.Metcon
E4MOM x 6, alt. between A & B:
A)
40 DU
12 HSPU abmat
16 cal AB
Times: 2.51, 2.48, 2.44

B)
12 CTB
12 pistol squat (to ball)
12 BBJO
Times: 2.32, 2.29, 2.22

4.Accessory
EMOM6:
1) 10 low ring row
2) 12 push ups

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

Fran on Fire🔥
21-15-9
Rxd 40/30kg (90/65lb)
Fitness 30/20 (65/45lb)

Row calories
Pull ups
Thrusters
Burbees

Timecap 15’
Target sub 13’

A: Clean 6x2
B: Deadlift 3x5
C: Front squat 3x5