10 DL 60kg/40kg
15 burpees over the bar
20 air squats

10 Front Squats (85/60)
20 Chest to Bar Pull-Ups
50 Double Unders

Deadlift 80% kb swing 24kg

A.
Conditioning
Teams of 3:
100 Cal Row, 100 Deadlifts
80 Cal Row, 80 Hang Power Cleans
60 Cal Row, 60 Front Squats
40 Cal Row, 40 Push Jerks
20 Cal Row, 20 Clusters

(rx: 60/42.5)

B.
On the Minute x 10
7 Overhead Squats (42.5/30)
7 Toes to Bar

Teams of 3

7 Alternating Dumbbell Snatches (30/20)
10/7 Calorie Row
7 Burpees over Rower

Partner WoD

Helen
Fran
Isabel

@24kg kettlebell
@40kg barbell

2017 Regional qualifier WOD

21 Thrusters 42.5 KG RX (scaled 30kg)
3 Rope climbs (no leg help)
15 Thrusters
2. Rope climbs
9. Thrusters
1. Rope climb

0:00 – 10:00 – 1600m Row, Max Clean and Jerks (60/42.5)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Row, Max Power Snatch (50/35)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Row, Max Thrusters (42.5/30)

50 Box jumps
15 HSPU
40 BJ
12 HSPU
30 BJ
9 HSPU
20 Bj
6 HSPU
10 BJ
3. hSPu

20 min. AMRAP

400m. Run
10 wall-balls 9/6kg.
10 kettlebell swings 20/8kg.
10 Burpees

Score is reps (200m. Run is 1 rep) so a completed Rounds is 32 reps.