Pre-Wod: 5 X 2 Thruster (#65, 75, 80, 85, 90, 95)

Metcon: 1RFT
-5 Thruster (75-80% max weight) 65 lbs
-200 Meter Shuttle Run
-4 Thruster
-200 Meter Shuttle Run
-3 Thruster
-200 Meter Shuttle Run
-2 Thruster
-200 Meter Shuttle Run
-1 Thruster
-200 Meter Shuttle Run

Post WOD: Pick One:
-80 Sit Ups **

Power Snatch 1-1-1-1-1-1 - Maxed out at 155

Then,

12min AMRAP

4 Muscle ups MOD 8 jumping muscle-ups

8 Toes 2 bar

12 Box jumps 24/20

Results: 4 + 2 Rounds

"Spli Jerk from reck
1x3 (70%)" 7 set.

100x HSPU (only unbroken 10 count)
100x T2B (only unbroken 10 count)
Cap. 20 min.

Do an increasing ladder each minute, alternating between T2B & Low Back Extensions
Minute 1: 1 rep Toes To Bar
Minute 2: 1 rep Low Back Extension
Minute 3: 2 reps Toes To Bar
Minute 4: 2 reps Low Back Extension
Minute 5: 3 reps Toes To Bar
Minute 6: 3 reps Low Back Extension
Continue until you can't complete all reps in the minute

Station 1 - 20 meters KB Lunges at @32kg each arm
Station 2 - Row for calories

*Change stations every time the partner of Station 1 finishes the 20 meter lunges

Score is the total number of Cals in 20 minutes

10-8-6-4-2
Standing Clean
Burpees Over the Barbell
30 Rope Jump

20 min amrap

• 50 Double unders
• 25 KB Swings 24kg
• 10 GHD situps with 9kg wallball
• 5 Front Squats 70kg

Deadlifts 12-12-10-10-8

800m run (kirkonlenkki)
3 rounds
4min assault bike (1000m Row)
50 burbees
50 box jumps

800m run (kirkonlenkki)

Time: 44:01