With partner

27 syncro thrusters 35 kg
29 pull-ups (divide anyhow)
21 syncro thrusters 45 kg
27 chest to bar
15 thrusters 55 kg
15 BMU

TC: 15 min

Every 2min for 5 Rounds
8 hang power snatch 50/35
8 overhead squat

140 min
Warm up for 20 min

1.BFLY/CTB
- BFLY x 55
- BCTB x 10
- KCTB x 3 reps x EMOM8

2.WL
A. Snatch pyramid work
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
1x3x80 % 44
1x2x85 % 47
1x1x90 % 50

New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
37 kg

3.Pause front squats
Every 2 minutes x 4: 2 Pause front squat >
Barbell hip thrust x 8 x 65 kg

4.Accessory
30 s. work, 15 s. rest x 3 rounds:
1. Side plank hold, right
2. Side plank hold, left
3. Landmine rotations
4. Forward stepping lunges, alternating - 45 kg

Push press
+ 3×5

4 rounds for max reps of:

• Max rep Row Calories, 1 min
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• 15 Dumbbell Push-ups
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• Max rep Row Calories, 1 min

Rest 2 mins between each round. Focus of this WOD is max calories on rower.

With a 10 Minute Running Clock...
Build to Heavy Single For The Day

Etsi päivän hevi 6 x4 ja sitten pudota 3 sarjaa 80-90% siitä

21-15-9
Deadlifts 225/155
HSPU (sub pike push up from box)

60 cal row or 50 cal bike

9-15-21
Deadlifts 185/135
HSPU

10-8-6-4-2-1

A: Assisted SA push ups 3set
B1: Rumanian Split Squat 2set
B2: KB Sea saw press 2set
B3: Double Kb swing 2set
B2: Hanging Kb gorilla rows 2set