WOD:
12 Minute AMRAP:

• Hand Stand
• Pullup (hold at the top)
• Squat
• L Sit

Cycle through the exercises holding each of the above for 30 seconds
** After two rounds had to modify to push up plank for hand stand, and holding the world position for L sits.**

Post WOD:
1 Rep Max Bench Press (75#)

“Diane”

Level 1:
15-12-9 reps of each for time:
Deadlift (155/95#)
Knees-on-Box Push-up

Level 2:
21-15-9 reps of each for time:
Deadlift (225/135#)
Handstand Push-up

5 Minutes of:
30 Seconds Of Hollow Rocks
30 Seconds of rest
Squat Clean (6x2)
Same weight across all 6 sets

Superset with 4 strict Handstand Push-ups or scale appropriately
"WHIP IT" (Time)
4 ROUNDS
-10 Back Squats
-20 Abmat Sit-ups
-40 Double-unders / 120 Single-unders

RX 95#/65# & Single-unders
RX+ 135#/85# & Double-unders

3min Work / 1 min Rest

1) Run
2) Squat Jacks
3) Ski
4) Goblet Reverse Lunge
5) Row
6) WB
7) Burpee to Plate

X-0 🏁

Event 1
In 15 min: row max meters
Result: 3599 m, #13

Event 2 A
2 min AMRAP:
Max reps clean & jerk @ 40 kg
Result: 21 reps, #11

Event 2 B straight after 2 A
4 min time to find 1 RM clean & jerk
Result: 65 kg, #20

Event 3
6 min AMRAP:
8 T2B
2 - 4 - 6 - 8 - 10 jne. front squat @ 35 kg
Result: 92 reps (12 front squat + 2 T2B), #15

Event 4
For time:
30 wall ball @ 6 kg
30 pull up
30 wall ball
30 KB snatch @ 16 kg
30 wall ball
30 burpee box jumps 20" (box facing)
Result: 12.08, #7

Final placement #13.

Shoulder press 3 and 3

Voima
Push up 4x 5-8
-matala tanko/kuminauhat
-rest 2min

WOD
5min Amrap
4 plate squat
8 GTOH (plate)
12 jumping jacks

-rest 2min between amraps

5min Amrap
4 up downs
8 sit ups
12 OH lunge (plate)

40 cal bike erg
30 t2b
20 thruster
10 devil's press
20 thruster
30 t2b
40 cal bike erg

1.EMOM 8 min

Pariton min:
1-2 Bar MU
Tai
5-10 C2B

Parillinen min:
7 thruster, 30 kg

2 EMOM 8 min

Pariton min
1-2 Ring MU Tai 3-5 ring dip

Parillinen min:
7 bar over burpees

3-3-3-3-3 Thrusters

135-155-175-195(fail)-195