25 min AMRAP - Partner WOD
200 m Run
15 pistols squats (15 alt stat. Lunges)
15 partner push ups
15 Partner sit-ups with MB toss over box 14/10, box 20”

*for push ups, both partners go down at same time, then come back up together and give partner hand clap
*all movements to be done together

• 15-21 Min EMOM of:
1st Min
Ring Muscle Ups 3-7 reps
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Row 200-250 m

(1+1)-…-1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
1RM
Pause above the knees.

back squat waves
3 rounds 3 min rest between sets
5 A
3 B
1 C
5 B
3 C
1 D
5 C
3 D
1 E

WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

Yellow KB=Rx+
Short Bus=Did not read or remember the number of pull-ups & did more than needed.

(hey it was 6am, as I was doing Pull-ups, I heard Cory say something about 15reps & thought this was 21-15-9...soooo at round 1 I did 21 Pull-ups, @ round 2 I did 15 pull-ups & then corrected. Thus I get a Short Bus descriptor on this one) Geez I can be a goober.

30 Power Snatches (63#)

Rest 3 minutes

20 Power Snatches (59#)

Rest 2 minutes

10 Power Snatches (44#)

Deadlift
5-5-5-5-5
110(242), 115(253), 120(264), 125(275), 130(286)

3 RFT
10 Squat cleans 135lbs
20 Box jumps 24"

4 sets:

4 front squats @80%

7 2-minute rounds of:
25-cal. row
205-lb. jerks, max reps

There is no rest between rounds.

15 min. AMRAP

21 HSPU
15 Bar Facing Burpees
9 Squat Clean 60 kg.