for time
Run 800m
100 burbees
100 KBS 16kg
100 squats
100 sit-ups
100 Kb snatches 16kg
100 walking lunges
100 push ups
100 split leg squats
100 Du's
100 shoulder taps
Run 800m

Strength / Skill:
10-8-6-4-2
STO
Note: As heavy as possible, do not use above reps to warm up. You may strict press, push press, push jerk, split jerk.

WOD - 5Min AMRAP:
- Squat Clean to Overhead (#155/115)

3Min Rest

Post-WOD:
- Tabata Sit Ups

For time
4 Rounds
60 DU
10 hang power snatch
15 bar over burbee

TC. 18min

BB 45/35 kg

55 deadlifts, 95/135 lb.
55 wall-ball shots, 10/14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

TC 13 min

Team WOD - Changement après 5 aller retour de course
Pour le temps:
10 Pistols
20 Dips
30 Tractions
40 Burpees
50 Box Jumps
60 Pompes
70 Sit Ups
80 Fentes
90 Four Count Flutter Kicks
100 Air Squats

1a) DB Pullovers: 3 x 10. Rest 30s.
1b) Landmine Rockstars: 3 x 30. Rest 30s.

Lepoja

Every minute
Snatch dl + hang snatch + snatch balance
70%+

Warm Up:
- Dumpster Run
- Leg Swings (Front & Side; Both Legs)
- 20 Air Squats
- 20 Push Ups
- 20 Hip Raises
- 20 Push Ups
- 20 Air Squats
- PVC Work

Strength / Skill:
-Work Up to a Heavy Jerk

WOD - 3 Rounds For Time:
- 400M Run
- 15 HSPU
- 50 DUs (Mod: 3:1 Singles)