20-15-10
squat clean 135
burpees

Pre-WOD:
-5X3 Power Clean/ Front Squat

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

Back squat
10 – 8 – 6 – 8 – 10 Repetitions

20 min. AMRAP:

12 Lunges
16 Kettle Bell Swings - 53#
32 Sledge Hammer Swings

8 Sets of the Complex:

Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position

Set #1 – 54% of Current Snatch
Set #2 – 54% of Current Snatch
Set #3 – 59% of Current Snatch
Set #4 – 59% of Current Snatch
Set #5 – 64% of Current Snatch
Set #6 – 64% of Current Snatch
Set #7 – 69% of Current Snatch
Set #8 – 69% of Current Snatch

10 Min amrap

• 20 Wallballs
• 20 GHD Situps

raaka rinnalleveto + kyykky ylöstyöntö, (2+2)x8x60%

Soutu 1000m
30 wallball
Soutu 1000m
30 wallball
Hiihto 4x250m
Väleissä 2x10 GHD 2x10 Voimapyörä
Minuutin breikki
8min Wattbike

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

For time

Legion run
10 pull ups
20 swings
Legion run
20 pull ups
40 swings
Stop light run
30 pull ups
60 swings
35/53 lbs prescribed weight

used Green band!