Back squat / go heavy
3-3-2-2/ ran

Snatch deadlift + snatch + hang snatch

8 x 1+1+1 @ 70-80%, go every 1:30

8 1-minute rounds for max reps of:

• 20 seconds of muscle-ups
• Rest 10 seconds
• 20 seconds of clean and jerks
• Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

Partner wod (relay style )
12 rounds for time (6 each person)
8 kipping Pull up/ Jumping Pull up
8 Db Cl& Jerk @2x22,5/15kg
8 m farmer walking lunge 2x22,5/15kg
8 box jump @60/50cm
8 m farmer walking lunge

Partner A Completes a full round then “B”
Timecap: 30 mins

Wod for time

3 rounds of
10 Burpee
25 Sit-Up

3 rounds of
20 Alt Dead Snatch @24/16
20 Alt Goblet Lunge @24/16

3 rounds of
20 Clean & Jerk @24/16
20 Goblet Squat @24/16

AfterParty
Plank & Hollow Rock Hold Tabata

For time
10 rounds
3 thrusters 50kg
3 ring mu

Push press 5 RM, then 3x3 @ same weight

Wod for time
5 rounds of
800 m Run/ 1600/1700 m BikeErg / 800/850 m Row / 8/10 Cal Echo Bike
15 Am Swing @24/16
15 Push-Up

AfterParty
Double KB Rack Split Stance Half Squat Isometric Tabata @8/12

21 калорий Лыжи
18 взятий штанга 40 кг
15 берпи через штангу фронтальные
4 отрезка сани +25 кг
3 серии с 3 минутами отдыха между ними

For time

• 4 legless rope climbs
• 40 single-leg squats, alternating
• 40 dumbbell snatches, alternating
• 3 legless rope climbs
• 30 single-leg squats, alternating
• 30 dumbbell snatches, alternating
• 2 legless rope climbs
• 20 single-leg squats, alternating
• 20 dumbbell snatches, alternating
• 1 legless rope climb
• 10 single-leg squats, alternating
• 10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB