"Chelsea"

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Niin monta rundia kuin Emomina menee, sit kun ei ehdi niin se loppuu.

WOD For time:

20-30-40 Alternating Arm DB Squat Snatch 22,5/15

600-400-200mt Trunk Run

"Underrated"
AMRAP 9:
30 double unders
1 hang squat clean (135/95)
30 double unders
2 hang squat clean (135/95)
30 double unders
3 hang squat clean (135/95)

Climb by 1 rep each round.

Kilos: 61/43

Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

" 21 - 15 - 9
Chest to Bar
High Box Jump"

WU:
800m row

Skills:
squat and jerk

WOD:
4 RFT
400m run
squat (45% 1RM)--135 3 RM, did 60 bc hips really tired
jerks (45% 1RM)--did 55 bc form sucks

28:49

DIZZY during the workout...prob bc all of the up and down movements

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

For time with partner

Part 1:
Row 60 calories. Emom 3 burpees

Part 2:

35 One arm Devils press 22,5/15kg. Emom 3 Wallball 9/6kg

Athlete A perform first complete section 1. After that athlete B. Then moving Part 2.

Deadlift 3 RM

3 rounds:

30s ring plank in low rings
15s hollow hold + 15s superman hold
10 ring roll outs

Rest 60s btw rounds