For time
2 rounds
8 power snatch 50kg
8 bar facing burpees
2 rounds
8 power snatch 45kg
8 bar facing burpees
2 rounds
8 power snatch 40kg
8 bar facing burpees

Warm-up
Med ball cleans w/partner - 10#. 20s the switch, 8 rounds

Strength
12 min EMOM
every 2 min complete the complex:
1 deadlift + 1 hang squat clean + 1 power clean + 1 front squat
increase weight every round

WOD
18 min EMOM
min 1: 150m row
min 2: 10 wall balls (20/14)
min 3: 5 power cleans (185/135)

14#, 85#. Need to work on wall balls.

In teams of 2 for time:
3 rounds:
1,2 km team hill trail run or 100 cal ski (together)
30 med balls (50/40/30 lb) onto box (48”/40”)
40 med ball squats (50/40/30 lb)

Running shoes needed! Share the med ball movements.

21-15-9
Pull-ups (chest to bar)
Burpees

Core workout and mobility/dynamic streching.

Strength: Front Squat 5-1-10-1-15-1

MetCon:
5 rounds
-5 Overhead Squat (135/95)
-10 Toes-to-bar
-15 Bar-facing burpees
-20 Double Unders

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Strength: 65(5)-85(1)-55(10)-95(1)-45(15)-100(1)

Metcon: 20:00 time cap - finished 4 rounds w/ a couple of seconds to spare. I was basically doing double unders one at a time for the first set which really slowed me down. I did 2x1 singles after that. Used 35# for the OH Squat.

Penkkipunnerrustekniikka

3x6

Side event 1:
2700 m run
Time: 11.03
Placing: 13.

WOD 1
20 min AMRAP:
20 wall ball @ 6 kg
30 HSPU @ abmat
20 wall ball
30 KBS @ 16 kg
20 wall ball
30 box jump overs
20 wall ball
20 cal AB
20 wall ball
30 KBS
Result: 1 round + 20 wb + 28 HSPU = 288 reps
Placing: 41.

3 rounds for time:
10 cal ski erg
12 m overhead walking lunge 15 kg plate
15 cal row
12 m overhead walking lunge 15 kg plate
20 cal assault bike
12 m overhead walking lunge 15 kg plate

For time:

30 T2B/legs up
20 HSPu
10 G2OH 60kg
20 HSPU
30 T2B/legs up