Max effort!

10 Rounds For Time:
5 - Overhead Squats (135/95)
5 - Burpees

EMOM - 18Mins
1 - 10 Supine MedBall Chest Throw
2 - 10sec Max Ski Erg

13 Min AMRAP

1 Rope Climb
11 Pull Ups
20 DU
14 Box Jumps

2x8 push+split
2x5 push+split
2x3 push+split

Suoritetaan yht 8 reps (ekassa) eli 4+4

Teams of 2 Partner Wod I go U go
4 min Work 1.5 min Rest
1. Russian Swing
2. 2 Goblet Lunges + 1 Goblet Squat for Meter
3. Snatch
4. Thruster
5. Syncro Medball Sit-Up

Field Conditioning
2 Mile Warmup Run

Followed By…

7 Sets (On the 3:00):
25 Yard Shuttle
50 Yard Shuttle
100 Yard Sprint

Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

Conditioning
5 Round For Time:
200 Meter Wreck Bag Run (50/35)
50′ Handstand Walk
1 Round of “DT” (155/105)

1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Assault Bike Conditioning
Males: 27-24-21-18-15 Calories
Females: 24-21-18-15-12 Calories

Rest 1 Minute Between Each Set

Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.

“Daily Dozen”
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Midline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders

EMOM 6min
20 DU
5-10 HSPU