In teams of two, only one is working, partition reps as needed, for time:

20-18-16-...4-2
Box Jumps (60/50cm)
Cal. Row
alt. DB Snatches (22,5/15kg)
Wall ball Shots

Shoulder Press Lift 11

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up

600m Run

Fu#king rough.

“Cindy” 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps

15-12-9
Weighted Sit Up @24/16kg KB
Strict Pull Up

AMRAP 30'
15m Gun walk @20/15kg Plate
5 Wall Climb
15m plate piched walk @2x20/15kg Plate
10 plyo push up @2x2 20/15kg Plate
15m dbl KB Front Rack walk @2x24/16kg
15 T2B
15m Bear Walk
20 Dbl KB Swing @2x24/16kg

Aaton painonnostodrillejä omatoimisesti.

3000m aab
2000m row
1000m ski
200 su
100 air squat
75 situps
50 boxjump
50 pulups
25 burpees

Back squat 2x10 reps

20s on/10s off

Ring dip up position
Ring dip down position
Ring row up position
Push up down position
Hollow rock position
Arch rock position

Do 100kcal with echo bike as quick as possible.

5 Sets of:
Strict Deficit Handstand Push Ups 3-5 reps
Usa un deficit impegnativo
Rest as need each sets