• 3 Round not for time of:
Rope Climb 4 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9Kg))
One-Arm KB Press 15 reps unbroken/side
Double KB Front Rack Walking Lunges 30 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

Vauhtipunnerrus

5 x 5

Sleep Walk" Part #1
In a 5:00 Window: 45/30 Calorie Assault Bike
Time Remaining - Max Overhead Squats (42.5/30)

Rest 3:00

"Sleep Walk" Part #2
In a 5:00 Window: 35/25 Calorie Assault Bike Time Remaining - Max Hang Squat Cleans (50/35)

Rest 3:00

"Sleep Walk" Part #3
In a 5:00 Window: 25/20 Calorie Assault Bike Time Remaining - Max Thrusters (60/42.5)

• Three scores - total reps from each part. The system will add the reps together for our score for the day.

• Stimulus wise, we are looking for the following: Part #1 - A loading we can overhead squat for 21+ reps unbroken, when fresh. Part #2 - A loading we can hang squat clean for 5+ reps unbroken, when fresh. Part #3 - A loading we can thruster for 9+ reps unbroken, when fresh.

Lämmittely ja mobility

Mave

On /off 1min 3 kierrosta
20s kaaripito ja burpee
20s kuppipito ja juoksu
20s lankku ja vuorikiipeilijä

Loppuvenyttelyt

Back: 4 rounds of:
15 KB swings
8 Barbell OH squats
15 KB SDLHP
8 Barbell Good mornings
Rest

For time:

Buy-in:
40 cal Row

4 rounds:
10 Dumbbell Power Clean 2x20kg
10 Ring Push-Up
10 Pull-Up
10 Dumbbell Thruster 2x20kg

Cash-out:
40 Burpees

Time Cap: 40 minutes!

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*Buy In: denotes a task that needs to be completed before the athlete can start the WOD proper.

Cash Out: denotes a task that must be completed right after the athlete has finished the WOD proper.*

Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

Result is for the row.

Complete:
- 5 minutes general wrist warm-up with 4 position wrist rocks
- 3 x 10 palm push-ups
- 3 x 10 extensor push-ups

3 rounds:
- 10 wall assisted kick to split leg handstand
- 20 wall assisted handstand shoulder shrugs
- 20 alternating, slow and controlled handstand shoulder taps

155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

*185 Power clean
*12" box
*Front squat for Overhead squat

70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Box jump
40 Kipping Handstand Push-ups