3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
9 Hang squat cleans @ 83/61kg (185/135lbs)

Time cap. 15:00

– Rest 10:00 before part B –

For time
50/35 (cal) Row
30 Toes-to-bars
40 Burpee box jump overs, 24/20″
30 Toes-to-bars
Time cap. 12:00

team of 3
100 cal row
100 bjo 60/50
100 dl 83/50
100 wb 9/6
100 ring dips
100 wb
100 dl
100 bjo
100 cal row

Climb w/ 7 sets up to 85% of max. No belt, no bouncing, no straps, same grip. Stop start.

Korkea te -veto + riipusta raakatempaus (polven päältä) + raakatempaus
(raaan %)

1+1+1@70% x 2
1+1+1@75% x 2
1+1+1@80% x 1
+ raskaampi jos tulee

raakarive + dippi + raakatyöntö (raan riven %)

1+2+1@70%
1+2+1@75% x 2
1+2+1@80% x 1
+raskaampi jos tulee

VAPU 4x5
raskaampi kuin viimeviikolla

3 rounds for time of:
800m assault bike
20 air squats
3 rope ascents (3m rope, start in a seated position)

Push Press 4x4. Touch and go, all sets with same weight.

parin kanssa vuorotellen 2 kierrosta

2 min max cal assaultbike
2 min max cal row
2 min max reps HSPU

18.4!!!!!!

WOD 2.28.18

Performance
Every 3 minutes x 18 (6 sets):
12 Wall Balls 20/10, 14/9
8 Burpee Box Jump Overs 24/20

The goal is fast and unbroken on each set. The Burpee Box Jump Overs are Rx’d as a jump-out/jump-in Burpee and must be a two-foot take off on the jump. Jump or step down as desired.

Fitness
Every 3 minutes x 18 (6 sets):
12 Wall Balls 14/10, 10/8
8 Burpee Box Jump Overs 20/16

The goal is fast and unbroken on each set. TheBurpee Box Jump Overs can be a step-out/step-in Burpee, and stepping over the box is allowed.

Post work to comments.

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BACK SQUAT

Heavy Single
90% x 1 x 3

Warm up and make a heavy-single Back Squat followed by three more singles at 90% of that load. Goal is no misses and no bailing, but use spotters on all work sets.

Post loads to comments.

1. 30sec DU
2. Banded False grip Ring mu/ banded Bar mu/ swing 1-3