Team WOD teams of 3 AMRAP 20
3 stations:
1. Run 3 circles around the cage.
2. 5 sit ups + 15x HR push up
3. Clean & jerk

1 person @ one station. Switch every 3 circles of run.
SCORE: total c&j kg (use any wight on bb you want)

2:30 for total reps:
5 Thrusters
10 Toes to bar
rest 2:30 min
2:30 for total reps:
5 Clean and Jerk
15 Push ups
rest 2:30 min
2:30 for total reps:
5 Hi Pull
20 Double Unders
rest 2:30 min
2:30 for total reps:
5 Front Squat
25 Sit ups
rest 2:30 min
2:30 for total reps:
5 Power Clean
30 Walking Lunges

FOLLOWING THE PATTERN 5-10-15... FOR 20'
ring dip
box jump @24/20
handstand push ups
squat jump

10 min EMOM

Odd: 7 thruster (20-40kg)
Even: 1-2 ring MU

3 rounds:
90s max effort wallball, 210s rest.

Niskasta te-leveydeltä pressi 3x5

tempaus, kolmesta kohtaa (lattiasta, polvelta, puolesta reidestä

(1+1+1)x2@65%
(1+1+1+)x5@70%

Tempausveto puolesta reidestä

4x2@85%

Takakyykky 3x3@70%

Work up to a 10 rep max kettlebell swing.

10 Hang Squat Cleans
10 Burpee Box Jump Overs
Alternating with a Partner
5 Rounds Each

Back Squat Challenge L-11 Thursday is the last lift!
130# x10 reps

Skill: Coache’s Choice- Turkish getup with green KB

WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean and Jerk from Blocks x 1 rep @ 80-85%
(set the blocks at knee height)