7 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind the neck
add weight each round

TGU 3-3-3/each arm
+
12 min amrap
30 DU
10 push ups
5 KTE

Snatch balance 5x2
Squat snatch 5x2
Front squat 5x2

1min/ station
30s rest btw stations

1. Arm over arm sled pull
2. Sled hammer hits
3. Suitcase carry, single arm. 20+20m
4. rest

Superkids 6 min AMRAP
Ninjat 8 min AMRAP

2 käsipainotempausta
2 boxihyppyä
4 käsipainotempausta
4 boxihyppyä
6 käsipainotempausta
6 boxihyppyä
8...
8...

• 10 reps for time of:
Legless Rope Climb (5 m)

Pre-WOD:
- Find 1 round max Back Squat (185#)
- Find 1 round max Clean and Jerk (175#)

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks (115#)

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

Scoring Chart:

Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+

Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+

Post: 1 attempt max time Plank (3min, 5 sec)

2:00 3-Way Foam Thoracic Spine
3:00 of Parasympathetic Breathing

150 min
Warm up + COS 20 min
- 10 TTB

1.HSW
- 13 m.

2.Snatch
A. 1 RM

3.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40 reps

B. Ring muscle up
- 11x1 + 3x2 - 17 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 reps in sets of 3-5 - 16 reps

4.Strength
A. 5 sets:
KB Bulgarian split squats x 6+6 - 16 kg
Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
Ring face pull x 8-14 - 8 8 8 8 8

3 rounds for time:

• 20 thrusters with dumbbells
• 10 burpees
• 2 x run