3 rounds for time:

• Accumulate 2min in handstand hold (split as needed)
• Row 15n calories (n = the # of parts you split hsh into)

E45s for 5 rounds
a) 5-10 T2B / s.l. T2B / knee raise / v-up
b) 3-8 power snatch
c) rest

Work ~30s / interval.

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

C2B

5 rounds for time:
600m bike
6-8 c2b
10 alt. Db snatch @22.5kg

𝗟𝗲𝘃𝗲𝗹 𝟯:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips (High Rings)
Burpee Broad Jump - 1 meter

𝗟𝗲𝘃𝗲𝗹 𝟮:
8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips
Burpee Broad Jump - 0.8 meter

𝗟𝗲𝘃𝗲𝗹 𝟭:
7-6-5-4-3-2-1 reps of:
Toes to Rings
Box Dips
Burpee Broad Jump - 0.6 meter

Time Cap: 15 min.

Penkkipunnerrus 10-6-2 reps

Part A
5 RM Deadlift and 3 RM Back Squat​

Result is total kg (= 5 RM + 3 RM)

Tie break = after successful completion of Back Squat

Part B
Max Rep Shoulder to Overhead @50% of 3RM Back Squat​ (from Part A)

Result is Total KG (= Reps x KG)​

Tie break = after successful completion of STOH

Time Cap for whole Event 1A + 1B is totally 30min!

4 rounds for time:
• 500 m Row
• 20 Wall Balls 20/14#
• 5 Devil Presses 50/35#
Goal: 16 min.

A,
Front Foot Elevated Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
5x 5 L/5 R

Bulgarian.

B,
2 rounds for time of:
20 Clean & Jerks, 70/47kg
40 Bar Facing Burpees

Compare to 11-10-20.

Goal: Sub 12 min

C,
Contralateral Dumbbell Press 20-20-20, using heaviest weight per set
Landmine Deadlift 20-20-20, using heaviest weight per set

Contralateral Dumbbell Press- 3x 10 reps/side; light to moderate
Landmine Deadlift- 3x 10 reps/side; light

For time

• 40 pull-ups
• 40 burpees
• 20 power snatches

Rest 3 minutes

For time

• 30 pull-ups
• 30 burpees
• 15 power snatches

Rest 2 minutes

For time

• 20 pull-ups
• 20 burpees
• 10 power snatches

Rest 3 minutes

• 15 pull-ups
• 30 burpees
• 15 power snatches

Rest 2 minutes

• 10 pull-ups
• 20 burpees
• 10 power snatches

♀ 75 lb
♂ 115 lb