400 meter run
PVC Overhead squat, 15 reps
4 rounds

21-15-9

Power Cleans, 45 lbs
Bench Dips

Group warm up

Then,

“Nasty Girls”

3 Rounds

50 Squats

7 Muscle ups <--21pullups + 21dips w/green band

10 Hang power cleans 135/95 <--75#

-Buy In-
Strength: Press
115 x3, 130x3, 145x8

WOD
Jerk 3-3-3-3-3
*Can be split or power
145-185-205-215-225

-Cash Out-
Behind-the-Neck Snatch Grip Push Press 3×10
135-155-185
-failed on 185 PP.

Pullups 3x10
DB Row @ 45# 5x8
Shrug 3x20
Flys 3x10
Chin-ups (various grips) 10

Every 2 min Dl 8-6-4-2-2

Aikaa vastaan:

• 40cal Assault bike
• 30 raaka rinnalleveto (N 30kg / M 40kg)
• 30cal Assault bike
• 30 raaka rinnalleveto (N 42,5kg / M 60kg)
• 20cal Assault bike
• 30 raaka rinnalleveto (N 55kg / M 80kg)
• 10cal Assault bike
• 30 raaka rinnalleveto (N 70kg / M 100kg)

Finisher:
Row 500M
Rest 2 Minutes
Row 500M

//

2:08 for both

First, For quality and speed:
- 3-5rds:
- 2-7 bMU ( focus on technic and speed!!)

Rest as needed btw sets.

Then,

For time:

400m run
21 stoh 95/65 lbs
21 c2b
400m
15 stoh
15 c2b
400m
9 stoh
9 c2b

Rest 7min

300m run
15 stoh 115/80lbs
15 c2b
300m run
12 stoh
12 c2b
300m run
9 stoh
9 c2b

rest 7min

200m run
12 stoh 135/95lbs
12 c2b
200m run
9 stoh
9 c2b
200m
6 stoh
6 c2b

Scale weight down if needed, sets should be unbroken. Scale c2b volyme down or go normal pull-up if needed. Scale running to 300/200/150m if needed. You should be able to go with metcon pace, not endurance pace. But dont go beyond your red line.

1 C&Jin the 1st minute (95/65)
2 C&J in the 2nd minute
3 C&J in the 3rd minute

…and so on until you cannot complete the number of reps within the minute.