Wod for time

3 rounds of
10 Burpee
25 Sit-Up

3 rounds of
20 Alt Dead Snatch @24/16
20 Alt Goblet Lunge @24/16

3 rounds of
20 Clean & Jerk @24/16
20 Goblet Squat @24/16

AfterParty
Plank & Hollow Rock Hold Tabata

Partner wod (relay style )
12 rounds for time (6 each person)
8 kipping Pull up/ Jumping Pull up
8 Db Cl& Jerk @2x22,5/15kg
8 m farmer walking lunge 2x22,5/15kg
8 box jump @60/50cm
8 m farmer walking lunge

Partner A Completes a full round then “B”
Timecap: 30 mins

8 1-minute rounds for max reps of:

• 20 seconds of muscle-ups
• Rest 10 seconds
• 20 seconds of clean and jerks
• Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

2-3 hengen tiimeissä, kaikki liikkeet split however:

4RFT:

• 400m d-ball carry 30-50kg
• 1000m skierg
• 21 double db snatch 8-15kg

Back squat / go heavy
3-3-2-2/ ran

5 rounds for time of:

25/20 cal row
100 Double Unders
25/20 Assault Bike Calories
Walking Lunge, 100 ft

Reduce calories to 20/15 if needed and reduce dubs to 50-75 reps or 60 secs worth of attempts if you're still working on that skill.

3*10, rest as needed

A: 8min emom 3x squat jump to box
B: FC lunge walk 3set
C: DB incline Bench press 3set
D: Deadlift 3x5
E: DB biceps curls 3set

Snatch

2 x 1 x 60%, 3 x 1 x 50%

Clean & Jerk

2 x (1+1) x 60%, 3 x (1+1) x 50%

For time:

3 rounds:
600 m bike erg
15 Wall balls 20/14
15 TTB