16 min EMOM of
1st min
6 burpees
6 T2B
2nd min
Jog
3rd min back to burpees and T2B
4th min jog......

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups

2 rounds

25 Burpees
25 Jumping lunges
25 Pullups
25 Jumping Squats
400m run

AFAP 2 rounds, 15 reps each:

deadlifts (60kg)
box jumps
burpees
shoulder to overhead (30kg)
ring dips
handstand push ups

10 rounds:
3k Wattbike
10 T2b
15 wallball 20lb

90 min

1.Skill
A. HSW practice for 10 min

B. 4 RFT:
50 DU
10 m handstand walk > 20 HS shoulder taps NTW
Result: 7.58

2.Conditioning
A. 4 RFT:
20 cal AB
20 wall ball 20 lbs
15 DL @ 85 kg > 15 back rack walking lunges @ 40 kg
Rest 3 min between rounds
Results: 3.53, 4.02, 3.57, 3.50

3.Strength
A. 3 rounds:
Bottom up KB press 8/side x 6 reps
Side lateral raise 8 x 10 lbs
Bicep curl 8/side x 20 lbs

4.5 min AB

30 mins AMRAP of

25 Burpees
25 Squats
25 Abmat Situps

6 rounds and 16 Burpees

Strength
Bench Press 3-3-3-3-3 --> 40 kg
Deadlift 3-3-3-3-3 --> 90kg

AMRAP in 8′ of
8 Deadlifts
8 Push Ups

Result: 7 rounds + 4DL @ 50kg

A: 9min emom
1-3 jumprope
4-6 hopsasteg
7-9 Du practice
B: 5x3 broad jumps
C: 6x2min löpning vila 1:1
D1: Elevated SL calf raises 3x12
D2: Rkb swing 3x30

Warm Up/Skill: 3 Rounds of
20 seconds O/H Squat Hold
15 seconds L-Sit
10 Perfect Push Ups

Strength: O/H Squats
5-5-5
3-3-3
For Time:
--5 Muscle Ups (15 Pull Ups/15 Ring Dips)
-10 HSPU (Parallettes if possible)
-15 Snatch (#135/95)
-20 Burpees
-25 T2B
30 KB Swings (#53/35)