3 RDS FOR TIME

60sec L-sit hold
16 Handstand walk “steps” (substitute alternating shoulder touches in handstand position)
16 Good mornings at 45lbs/30lbs
16 OH squats at 45lbs/30lbs

Pre-WOD:
-5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
---5 Muscle Ups (mod: 5 Chest to Bar Pull Ups)
-10 Toes To Bar (mod: 10 GHD Sit Ups)
-15 Double Unders (mod: 30 singles unbroken)
-20 Wall Ball Shots

Post:
800 Meter Run

For time,
slamballs30/20
kettlebells 2/1.5
wallballs 20/14
pull-ups
back extensions
calorie row
hollow rocks
rope climb(1 climb equals 10 reps)
bar roll outs(like the ab roller)
lateral box jumps
double unders (3 jumps equals 1 rep)
jumping lunges
knees to elbows kettle bell snatch 1.5/1
The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)

This was crazy. I mentally broke pretty early.

AMRAP 15
3 Dragon Flags
20 Box Jumps 24” box
20 m farmer’s walking lunges, 2x16 kg KB’s

3 x

8 kippi renkailla
5 hollow to turn over
4 jumping muscle ups

sen jälkeen 10 min aikaa, harjoittele ring MU

TAI

10 min EMOM
Joka alkava min
*Odd 2 x negative MU
*Even 6 strict chest to bar (banded)

3 MIN AMRAP
20(FEMALE)/25(MALE) CALORIES ROW
MAX TOES TO BAR

1 MIN REST

3 MIN AMRAP
20(FEMALE)/25(MALE) CALORIES ROW
MAX BOX JUMP OVER

1 MIN REST

3 MIN AMRAP
20(FEMALE)/25(MALE) CALORIES ROW
MAX BENCH PRESS

Box 60cm
Sport male

Bench press
Sport male 50kg

AMRAP 18

30 single arm devils press 22,5/15kg
30 box jumps
30/22 Cal Ski
30 Pull ups
30 Wallball 9/6kg

Non stop 30 minutes ROW

A) 5 rfq on the 2:00
5 burpees
4 hang squat snatch (50-60%)
4 snatch balance
105, 110, 115, 115, 120

B) 4 rfq :20:10
arch rocks
hollow rocks

C) 4 Rounds, each for time on the 6:00
250m row
10 db squat cleans, 35#
20 push ups
2:13
2:20
2:20
2:18

A) front squat 5-5-5 (+2-5)
210#

B) jerk, 10 minutes, heavy double
195#
Intentiona stop - shoulder tweak

C) 3 on the 4:00 (each for time)
200m row
10 strict ring pull ups
20 squats
10 strict ring dips
Round 1 - 2:26
Round 2 - 2:51
Round 3 - 2:56

ring pull ups were murder