21-15-9
Thrusters - Pullups 30kg thrusters

For time: (CAP: 10min)
21 - 15 - 9
Squat Cleans 60/42,5kg
HSPU's

Rest 4 min

For time: (CAP: 6min)
15 - 12 - 9
Cal Assault Bike
TTB

Rest 5 min

For time: (CAP: 10min)
9 - 6 - 3
Muscle-Ups
Squat Snatches 60/42,5kg

Go hard on each one.

Matalan sykkeen Zumbaa 60 minuuttia

4 rounds for time of:
15 pull ups
15 box jumps
Run 400 meters
Men: XL+ box
Women: L+ Box

• 2-2-2-2-2-2 of:
BB Power Clean
Riscaldati e poi in 3 sets sali sino a una doppia pesante ma gestibile e ripetibile per altri 3 sets.

2-2-2-2-2-2 of:
BB Power Snatch
Riscaldati e poi in 3 sets sali sino a una doppia pesante ma gestibile e ripetibile per altri 3 sets.

Power Snatch 4x2

15 min to hit a 3RM OHS for today.

Went back in the afternoon and did it again! (And beat my time by 28 seconds!)

Pre-WOD
5X2 Bench Press (75, 80, 85, 90, 95)

For Time
500 Meter Row
30 Burpees
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball (#12)
(Rest 2 Minutes)
100 II Unders (2:1 singles)
30 KB Swings (70/53) (#35)

5 x 185
5 x 210
7 x 240

Assistance:
5 x 10 Ring Rows
3 x 10 db flys (35lb)

Conditioning:
400m and 200m sprints with B
1 km row (3:39)