6 rounds for time:

20 DB snatch @20kg (5-5-5-5)
20 sit ups
20 air squat

Row 1000m
then
21 15 9
Burpee Box Jumps
Push Jerk

4 x 10 reps

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(20)
Open gym
Make up a missed benchmark or a missed wod from the week.

3x6(12)
strict/bench

Finisher
Stretch and roll any hotspots
50 v-ups

3 sets of 1 challenging Hang power clean

Group session, 12 minutes, emotm, 12 burpees, rest 2 minutes, 12 minutes, emotm 24 press ups, rest 2 minutes, 12 minutes, emotm, 36 squats. Group then do a forfeit of rep for broken round of the persong who broke the most rounds. So 21 burpees, 21 press ups, 21 squats. With Paddy, Abacus Bragg, Jonesie and Cootes.

30 min
1 min walk/2 min run
32.45, 4.4 km
133/159
7.29/6.01 min/km

21-15-9 Reps for time of

Thruster #95
Pull Ups

50 du
21 deadlift double kb 20kg+20kg
21 hang power snatch 20kg
21 v up
50 du
15 deadlift double kb
15 hang power snatch
15 v up
50 du
9 deadlift double kb
9 hang power snatch
9 v up
50 double under

RestDay!