Pre-WOD: Work up to a heavy:
- 1 Power Snatch
- 1 Squat Snatch
(touch and go)

WOD: As Quickly As Possible/ increase weight each round:

-500 meter row & 25 Overhead Squats
-400 meter row & 20 Overhead Squats
-300 meter row & 15 Overhead Squats
-200 meter row & 10 Overhead Squats
-100 meter row & 5 Overhead Squats

800m run, 25x frontsq with 20k, 15 burpee pull ups

12 x every 60 seconds 2 x 60k back squat

8 x every 60 seconds 2 x 95k dead lifts

3 x
20 Bulgarian split squats with 2x 10k plates
20 box jumps
400m run

5km run

Deadlifts 6×5 --> 3RM: 100kg
Pull Ups 5×5
Push Ups 4xMax

AFAP all couplets 21-15-9
Push Jerks (30 kg)
Box Jumps
*Rest 3 min

KB Swing
Knees 2 Elbows
*Rest 3 min

OHS (10 kg)
Burpees

Pre-Wod:
-10 X 3 Back Squats (increase weight each set)
-1 Max Height Box Jump After Each Set

WOD: For Time:
-1000 Meter Row

Post WOD: Pick one:
-50 GHD Sit UPs
-50 T2B
-100 Sit Ups

3 rounds:

2 Hangcleans
1 Jerk
2 Hangcleans
1 Jerk
2 Hangcleans
1 Jerk

Weight: 35 - 40 - 42,5

5 x 2 @ 42,kg

3 x 10 @ 35kg
3 x 3 @ 40kg

• Behind the neck press

3 x 5 @ 20kg

3 x Max pull-ups:
5 - 4 - 4

3 x Max ring dips:
3 - 3 - 2