21-15-9

Thrusters 35#
Pull-Ups (mod - jump)

AMRAP in 20 min
5 pull ups
10 pushups
15 squats

WOD:

Complete 1 round for time:
100 floor presses @ 75#
100 ab mat sit ups
50 barbell high pulls @ 75#
50 barbell curls @ 55# (yes I said curls)

Total time: 8:00

3 rounds of:

800m
20 hand release push-ups
30 sit-ups
40 squats (25 lbs)

*20mins
*1min on 30sec off
-Tire flips
-Goblet or double KB front squats
-Bench jumps
-Wall balls
-Skipping
-hanging leg raises
-single arm farmers walk

row 10 x 200 m, rest 1:1

WOD 2
For time, 11 min cap:
750 m bike
15 bar facing burpees
15 cleans - 35 kg
500 m bike
12 bar facing burpees
12 cleans - 45 kg
250 m bike
9 bar facing burpees
9 cleans - 55 kg
Result: 10.08
Placing: 33.

WOD 3
3 RFT, 7 min cap:
7 CTB
14 forward lunges - 15 kg plate
7 squat snatch - 25 kg
50 DU
Result: 2 rounds + 7 + 14 + 7 + 27 DU = 211 reps
Placing: 28.

Total 85min
A. WU 700m row, 2 rounds: 10 KBS 16kg, 20abs, mobility
B. Strength HBBS volyymi 5x10
Shoulder press max + volyymi
OH walking lunges forward + backward 10+10
20x20kg 24x15kg 24x15kg
Weighted situps with ls 3x12x15kg
Post WO: 1000m row

AMRAP 10 Mins.
10 DB Snatch (Left) (25lbs.)
10 DB Snatch (Right) (25lbs.)
Lunging Russian Twist (25lbs.)

1. Jerk Balances: 60/5*3 sets
2. Power Snatch + Hang Snatch: 75-80/1+1*4 sets

Wod:

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.