5 x 3 Thrusters (increase in weight each set) 95, 115, 125, 135, 155

I have a lot of work to do on this movement. Need to get the wrist broken in.

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (22)

2nd Round
400 M run
Max Pull Ups (24)

3rd Round
400 M run
Max Air Squats (22)

4th Round
400 M run
Max Sit ups (26)

5-4-3-2-1
Push Press (125) & Weighted pull ups

12 minute AMRAP
5 dead lift (245/165)
7 HSPU
12 pull ups

5 + 17reps

5 rounds
1:00 wall ball da 12kg target 2.5m
1:00 single arm dumbell snatch 24kg
1:00 Cal bike erg
1:00 rest

Back Squat Challenge L-11 Thursday is the last lift!

Skill: Coache’s Choice

WOD:

Helen

400m Run

21 KBS 1.5

12 Pullups

This is my first repeat, glad I rx'd it and shaved a minute off to boot.

Every 90 sec for five rounds

3 power cleans

no tng

6x
A: 6 Thruster (40kg) + 6 Bar facing Burpee
B: 15 cal Air bike + amrap Power snatch (40kg)

Helen
3rounds:
400m Run
21 KBS 1.5
12 Pull-up

Super stoked! I beat my last time by almost 2 full minutes, new PR!

In 12 min. window find your 1RM squat clean then do AMRAP burpees into the end of the last minute.
1 burpee = 1kg

A: Broad jumps 8x3
B: Dips 1xMax
C: SA DB rows 1xMax/arm
D; DB shoulder flys 1xMax
E: Alternating db biceps curls 1xMax

50 Chest to bar
100 Sit ups
50 handstand push ups
100 pistol squats