4-kierrosta aikaa vastaan:
25 istumaannousu
25 burpee

16min Partner AMRAP
10 wall balls (9kg)
10 burpees
10 pull ups

Skill:
Squat Snatch Review

WOD:
9-7-5
Chest-To-Bar Pull-Ups
Squat Snatch (95)

takakyykky, 5x6 60%, 20min

5 RFT

• 20 Cals Assault bike
• 10 Deadlifts 100kg
• 30 m. Prowler push 100kg
• 30 m. Sandbag carry 70kg, front loaded

"Clean and Jerk Max"
For Weight:
Clean & Jerk 5,5,5,5,5

For Distance:
10 Minute Row

C&J: 95,115,135(1), 135(F),125
Row: 2413

Every 90 sec for 5 rounds

3 hang power clean

sumo deadlift 6-6-5-5-4-4

Tempo 2010

2 minute row, Bergener warmup, dislocates, rotational dislocates, cartwheels, spiderman, and crab walk

Hang clean 5x3 (115, 135, 145, 155, 155)

Fight gone bad w/cleans (1 minute per station x 3 rounds):
1. Wall ball shots (20lbs)
2. Power cleans (75lbs)
3. Box jumps (24")
4. Push press (75lbs)
5. Row (reps)

6. Rest

R1 = 78 reps
R2 = 80 reps
R3 = 80 reps

Strength: OHS 3-3-3-3-3
115-135-145-155-165

Met-Con:
15-12-9-6-9-12-15
Push-Ups
Sit-Ups
KB Swings (70#)
Box Jumps (24")