Partner WOD, alternate full rounds
10rft
5 Front squats 75/50
15 Ball slams
5 Strict pull ups

2 - 4 - 6 - 8 - 10 Deadlift (100/70)
5 - 4 - 3 - 2 - 1 Muscle Ups (10 Pull Ups + 10 Push Ups)

• Every round starts with 200m Run

5 rounds for the maximum number or reps in an unbroken set of each exercise:
Pull-ups
Ring-dips

1. Strength BS 4x4 80% Rest 2 min between sets
2. Primer Row 500 m 25 empty bar thrusters 15 pull ups
3. Met-Con AMRAP 20 min Run 400 m 21 Power snatch 95/65 21 burpee to 6" target
4. Interval 5 rft: 12 dl #155/105, 9 HPC, 6 PJ REST 1 MIN between rounds

1. Warm Up AMRAP 3 min 5 HPC 135/95 10 assault bike calories
2. OLY Squat Snatch 5 x 3. Drop and reset each rep. 80%
3. Met-Con: Diane 21-15-9 DL 225/155 HSPU
4. Interval: 3 rounds Row 500 m 100 DU Rest 2 min

Valakyykkytekniikka

3 x 3

Tempaus riipusta polven yläpuolelta

6 x 3

12:30PM:

3x1 pause back squat. 3-5s pause.

1. Warm Up: AMRAP 3 min 10 FS #125/95, 10 BFBs
2. OLY: EMOM 1 Squat Clean and Jerk @ 80%
3. Met-Con: For Time 100 WB 50 kipping HSPU 25 FS #205/135
4. Recovery: 20 min row at conversational pace

5 rounds
1min row
1min farmer stand with pinch grip
1min handstand hold
1min rest

AMRAP 8'

1 Hang Clean
1 Hang Squat Clean
1 Clean
10 Pull Ups