Barbell Rows - Accumulate 50 Reps with a pronated grip + 50 reps with a supinated grip. Use the same weight you used in the WOD.
+
Biphasic Lat Stretch x 60s each side.

For time

• 15 muscle-ups
• 150 double-unders
• 12 muscle-ups
• 120 double-unders
• 9 muscle-ups
• 90 double-unders

IN TEAM OF TWO
16 ALT RNDS OF:
5 POWER CLEAN
7 PUSH UP
9 PULL UP
BUY IN/ BUY OUT
50 KTB AS 32/24 24/16

4 rounds for time of:

400-m run
3 legless rope climbs
7 snatches

Women 125 lb.
Men 185 lb.

Muscle clean
4x 5 @moderate

Hyvää huomenta
3x 10-15 @ tanko

4*10 min emom
45sec work, 15 sec off

1. Row
2. Wall ball
3. Kb clean and jerk
4. Burbee
5. Kb swing
6. Ski
7. Kb sit upp
8. Plank
9. Hollow rock
10. T2b

50-40-30-20-10 reps for time of

GHD sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

5x6 back squat
~75% from 1rpm

3 RFT
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x ring rows
-10x pushups
-10x sandbag breacher toss
-10x KB clean and press 53# (5/side)
Rest no more than 1:00 between rounds

30 Min amrap

Først
1 min Erg
10,20,30,40,50 alt DB hang clean and jerks 17.5

Efterfulgt af
1 min Erg
10,20,30,40,50 alt DB snatches (til jorden) 17.5