21-15-9 for time
Burbee
Kettbell swings 24/16kg

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps
HR 170/179

4.Core
EMOM7: abs

95# pushpress max rep
120 yard sprint

Snatch pull, 4 x 2, 70 % tempauksesta

Pidä nopeana ja räjähtävänä, paino kohtuullisen kevyt

Warm Up
3 Rounds
200m Run
5 Burpees
10 Alternating Lunges
10 Supermans

Skills
Practice for 10 min:

Double Unders
Sets of 1 min.

Hollow Holds
Sets of 30 sec.

Workout
AMRAP in 20 min:

1 Mile Run
THEN:

Ascending Ladder Of:
2 TTB
2 Air Squats
4 TTB
4 Air Squats

Ascending Ladder: Increase TTB and Air Squat reps by 2 each per round until time expires

Amrap 7
1 power clean 70kg
30 du
2 power clean
30 du
3 power clean
30 du
4 power clean
30 du
Aggiungi un power clean 70kg ogni giro

Valentines WOD, with your other half, 30 seconds on, 30 seconds off, for time, 100 burpees, 200 hrpu, 300 squats.

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(25)
On the 5:00 x5
400m run
15 body builders

Finisher
100 flutter kicks
1:00 butterfly stretch

WOD 2, with Mrs Nev, 20 mins, Rep for Round, clean and push press, 77lb/ 128lb. Eight rounds each. Strong Mrs Nev, well done🏋️‍♀️

3 RFQ

20 barbell curls 20kg
20 banded barbell rows 20kg