Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35

42 Hspu/push ups

18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge

43 Wall balls

18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

Pause squat 3/40s” + 3
Klusteri

Pre-Wod:
-Find 1RM Back Squat: (215#)

6 Minute Ladder:
-1 Thruster 135/95
-1 Bar Muscle Up (pull up/dip)
-2 Thrusters
-2 Bar Muscle Ups
-3,3 4,4 etc...

Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up

4-3-2-4-3-2 reps

Go every 2:30

*tempo 32X2 (3s jarru alas, 2s pause pohjassa, X nopeasti ylös)

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

20 minutes C&J ladder with 60k where

1st min = 1 C&J
2nd min = 2 C&J
3rd....

Keep ging as long as you can . When cant complete the reps for that minute cut the reops in half and finsih the remainder of the 20 mins at that level.

i got to the 7th minute, Carried on to 12 minute at 4 reps per min. Then dropped to 3 reps per minute to the end.

69 reps.

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (95, 115, 135, 200)

For Time:
-30 Walking Lunge Steps (45/25 Dumbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
3 Minute Plank or 1 minute "L-Sit"

Skills:

• Hang Clean
• Max Vertical Jump - 3 attempts

WoD: 4 x 4 minute Tabata Intervals with 1 min rest between of:

1. Hang Clean 50/30kg
2. Push Press 50/30kg
3. SDHP 50/30kg
4. Front Squat 50/30kg

40+35+16+24=

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating (assisted)
30-foot handstand walk (sub 40sec handstand)

Tuesday 11th Sept:
Skills: Thrusters/DeadLift

WOD - 7 rounds for time of:

• 7x HSPU
• 7x Thruster (60kg/40kg)
• 7x K2E
• 7x Deadlift (100kg/70kg)
• 7x Burpees
• 7x Kettlebell swings (32kg/24kg)
• 7x Pull-ups

I just couldn't finish the whole 6 rounds and to be honest I could barely get 60kg up even one time.

Big disappointment but room for improvement. I finished the first 5 rounds in 25 minutes!