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4 rounds

18 x kb swing 32/24
18 x double unders
18 x HSPU
18 x power clean 50/35

After 4 rounds,
Buy out: 400 m run

Time cap 30 min, if you beat the time cap perform a buy out run. Score is total time after the run or reps (if timecap)

With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 50 thrusters 30/25 kg
10:00 - 20 strict pull ups
15:00 - 40/30 cal ski
20:00 - 40 box jump overs (24/20”)
25:00 - 1600 m run / 1200 m assault run / 4000 m bike

5 rounds:

10 SDHP
10 Push Press
10 Walking Lunges
10 Burpees
10 Cals Assault Bike

Front Squat + split jerk

6 Sets

3 Front Squat + 1 jerk 80% Split jerk

Behind knee snatch grip push press

5x3 70% focus is lock out.

Workout

9 Amrap

12 Double KB Russian Swing
9 Double KB Push Press
6 Bar mu

24/16kg

Rest 10

30 KB Snatch
30 KB OHS
20 Ring Mu

32/24kg

AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7 x 1 min/30 s. @ 1:57 /500 m
- All intervals 1.57/500 m
- Rest 2 min
B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
- 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
- HR 169/188
- Spm 32
Cool down for 10 min

PM: 150 min
Warm up + COS 15 min

1.MU
A. Drills

B. Every 2 min for as long as possible:
2 Ring muscle ups
- 23x2

• Rest 2 min

C. Every minute for as long as possible:
1 Ring muscle up
- 34x1
- Total of 80 MU

2.Clean + Low hang clean
- Heavy 1+1 for the day

3.Floating clean pull on a riser
- 3x5 @ Max of 2)
- 65 kg

4.Ring accessory work
Every minute on the minute for 12 minutes - not done

For time

• 7/10-calorie Echo bike
• 10 burpees over the bar
• Max squat clean thrusters

Rest 2 minutes between rounds. Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

• ♀ 65-lb barbell
• ♂ 95-lb barbell

6:30 7.2. Snatch + Pääkeisari
7:30 Basic Endurance CrossFit
8:30 7.2. Snatch + Pääkeisari

12:00 7.2. Snatch + Pääkeisari

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 7.2. Snatch + Pääkeisari
18:00 Mobility
19:00 7.2. Snatch + Pääkeisari

Back Squat

6 x 4 x 85% - 90% 4 RM

SO 3:00

Ring Muscle-up

Max (unbroken) reps in 40-seconds

-> BMU

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps