7 Rounds
49 Squats
7 Burpees
7 KBS 24/16
7 Pull Ups
7 Ring Dips
7 Wall Climbs
7 Tuck Jumps
7 Diamonds.
Lose one set of exercises from bottom of list each round👍
Tasty WOD That

Amrap 16min YGIG:
5 power snatch
10 OHS
300m row

Scaled (65/45lbs)
Rx (95/65lbs)

Try to go UB on Power snatch and OHS

For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Drop-in at CrossFit St. Louis Park

5-4-3-3-3 Deadlift with last two sets as work sets.
185#-225#-255#-275#-295#-305#

30 Deadlift (225#)
800 M run
20 Deadlift (225#)
400 M run
10 Deadlift (225#)
200M run

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Frontsquat 6 RM

1) EMOM X 5 Minutes - Broad Jumps x 5 reps

2) TnG Deadlift
• 70% x 10
• 75% x 10
• 80% x 10

Run 6-12km

Go by the feel!

Accessory 3 from library

BW -push/pull strength. Start every 90s.

5-12 Strict pull-ups
5-12 Strict dips
5-12 Strict chin-ups
7-15 Push-ups

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Aim to go unbroken, but break as needed.
Add weights/resistance as needed.

5-4-3-2-1