30min emom:
1) 3 ring mu
2) 2 rope climb

21-18-15-12-9-6-3 reps for time of:

• Front squats
• GHD sit-ups

♀ 125 lb. ♂ 185 lb.

130 min
Warm up for 20 min

1.HSW
- 25 m

2.BCTB
- Bfly x 20
- BCTB sigles 8 x 1
- BCTB + KS 5+5 x 4
- BCTB + CTB 1+1 x 5

3.Power clean + Split jerk
1+3 up to 75% effort

4.Accessory
3 sets:
Banded apple picker 8+8
Bent over Y x5

EMOM 10

Minute 1: 50 Double Unders
Minute 2: 3 Push Press + 3 Push Jerks@Start at 70% Push press (floor)
Add to Journal

1) Mikko’s triangle
10 rounds for cal target (10 cal)
1 min assault bike
1 min row
1 min ski
1 min rest

2) 15 min OH mobility (Gowod)

Mud, Rain, Wind, Snot.Loved It. 20-10, deep dips and wall balls, outside, very cold, deep mud, mental more than physical challenge. 29:33.

Front squat:
10-6-5

Amrap 8'
500m air bike
10 ctb
5 push press 60kg
3' rest
Amrap 8'
5 one arm db alt devil press 24kg
10 hspu
15 Kb swing 24 kg

EMOM 36
1. 9/12 cal Row
2. 7 Power Clean
3. Rest
4. 9/12 cal Row
5. 7 Push Jerk
6. Rest
7. 9/12 cal Row
8. 7 C&J
9. Rest