A."Panic Breathing" WOD
For Time (with a Partner):
500-400-300-200-100 meter Row (x2);
Partner Kettlebell Rack Hold (2x24/16 kg);
5 Burpee penalty for each drop of kettlebells
TC: 20 min TC

B. 12 rounds alternating (6/6)
15 air squat
12 push ups
9 DB hang clean & jerk @22,5/15
TC: 15min

80 min

Warm up for 25 min

Workout of the day:
A. From 00.00-10.00
Find 5 RM front squat from ground
35 40 45 50 55 60 62.5
Result: 62.5

B. From 10.00-16.00 AMRAP:
5 front squat @ 75 % of A > 45 kg
10 HSPU > abmat
15 T2B > 12
Result: 2 + 6 HSPU

C. From 17.00 >
Death by power clean @ 40 kg + bar over burpee
Result: round of 6s' + 7 power clean on round of 7s'

Cool down: 10 min AB

60 min

1.Conditioning for 50 min, PK1-PK2
Alt. between A & B
A. 5 min of: AB, row or ski erg
B. 50 reps of 1 of the following movements:
50 air squat
50 ring row
50 abmat situp
50 push ups against 20" box

Result: 1 round + 50 ring row + 25 sec row on round 2
HR 144/164

Dead Lift 1 RM

Skill as a group- 10min Snatch Progression

20mins to find your 1rm in the Snatch(attempt to receive the bar below parallel) - 135#

Then,

10min AMRAP

10 KBSnatch 1.5p

10 Box Jumps 24

7 + 7 Box Jumps

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
(Finish all 100 reps of one exercise before moving onto the next movement)

Did 100 Pull-Ups in just under 7 minutes.

Push Press 3-3-3-3-3-3-3 RM

115,145,150,145, 145, 150, 150

Tried the 155 but that was my 1RM

7 min AMRAP:
- 50kg Squat Clean
- 24kg Kettle Bell swing

Start of with 1 rep of each, then 2 rep of each, 3 rep of each...

4min time limit:
- 12 HSPU (head to 20kg plate with ABMAT on it)
- Max pull ups in remaining time

20min bike ride (level 14, random) = 11.2km

5 rounds:
- 10 knuckle push ups
- 10 x 10kg plate sit ups

5 Bosu Ball leg hops "around the compass" - each leg

Bosu ball squats

30mins of stretching