4x3 Front Box Squat
- Go by feel
- Rest 2min btw sets.

• 10 Min EMOM of:
BB Clean & Jerk 1 rep
Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

5 rounds for time:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

18 minute partner AMRAP:

10 KB snatches, 5 each hand (1.5/1)
20 sit ups
10 KB SDHP (1.5/1)
Log total rounds.

While partner one does the exercise, partner two needs to hang from PU bar. If partner two comes off bar, partner one must stop working.

Alternate exercise/hang for each element, one round is complete when both partners have done all the elements.

WOD 1/WOD 2

AMRAP 9 min

Sandbag Run 600m

In the remaining time each team member must achieve a 1RM thruster.

*Score for WOD 1 is based on Sandbag Run time.
*Score for WOD 2 is based on both team members’ total weight.

Sandbags weights:

Men’s Pairs
2 bags @15kg

WOD 3

Team Chipper- 15min AMRAP

*Only one person can operate at any time on each given exercise. Partition the reps as required.

Complete as many reps as possible in 15min of:

Men’s Pairs

6 Rope Climbs @ 5 meters (touch ceiling)
100 Burpees
100 Kettlebell Swings @ 24kg
100 Walking Lunge steps with a 20kg plate overhead
100 Pull-ups

Bretto & Mattyo Wod1 - 3:20 pl-7 Wod2 - 170 pl-17 wod3 - 386 pl-24 total-48 rank-16

Set 1: 4 Reps 78%
Set 2: 3 Reps 84%
Set 3: 2 Reps 90%
3 Minutes Rest
Set 4: 4 Reps 84%
Set 5: 3 Reps 90%
Set 6: 2 Reps 96%
3 Minutes Rest
Set 7: 4 Reps 90%
Set 8: 3 Reps 96%
Set 9: 2 Reps 102%

32 Calorie Airdyne
32 Slamball (25 lb)
32 KB Swings (53)
32 HS Pushups- used a 15 lb plate
32 Thrusters (85 lbs)
32 Bar Facing Burpees

x 2 rounds

4 rft
30 rkb swing
30 sit-ups
30/21 cal row

Rivenousut kolmosista ykkösiin

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift (#155)
-Box Jump (30", 24") used 24" box to step up - highest I have done step-ups on

Post: As Quickly As Possible
-50 Weighted Sit Up #25
-50 Unweighted Sit Up