8 min ME
row meters
EMOM 10 push ups

EMOM40

10/12cal ergo
15 heilautus
10 thruster 2 kuulalla
8 burpee
Lepo 1min

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps
80%, 5 reps
85%, 5 reps (plus as many more as you can do)
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B

A:
Halt snatch pull (above knee) doubles @110% of max. snatch
B:
Death by Complex (increase weight every minute)
Power Clean – Squat Clean – Split jerk

C:
Zombie squat MAX

5 x 2 clean + 2 jerk, 80 %

9 min AMRAP parin kanssa
10 m kelkantyöntö + 7 leukaa vuorotellen

Wod
21/15/9—- zancadas con barra por encima de la cabeza

Saltos al cajon

Alex= 7’ 20”

4min kovaa, 2min hölkkää, etc...
4x4min

20 min AMRAP:
5 Thrusters
10 SDHP
5 HSPU

Warmup:
800 meter run

3 rounds of: 5 pullups, 10 pushups, 15 squats

High bar backsquats onto a box 5x3 (185, 195, 205, 215, 225)

For time:
100 yard prowler push (w/45lb plate)
21 kb swings (40lbs)
100yard prowler push
15 kb swings
100 yard prowler push

9 kb swings

Tabata situps (maintained 11 reps each round)