5 Rounds for time:
Run 800m
20 deficit Pushups 4”/2”
30 sit ups

Press 5x3
Weighted pull-up 5x3
Do as a super set. Rest 2-3 min after wpu.

EMOM 10:
1: 5-15 ring push-up
2: 2: 8-12 supine ring row ( use challenging height, but do quality reps)

For time:
Karen
If your Karen PR is under 6min go heavier ball ( M:25-30lbs F:16-20lbs)

25 Min E5MOM (ogni 5 min x 5 volte) of:
Row 250/200 m sprint
C2B Pull Ups 15 reps
One-Arm DB Power Snatch (22.5/15Kg) 20 reps

Open gym
Make up a missed wod or strength from this past week, or create your own madness.

Deadlift

5 x 5 x 65 - 70%. Dead Stop.

Send Off 3:00

5 Rounds For Time @ 75% Effort
250m Row
8 double KB Clean
8 double KB Push Press
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

EMOM 15 min (@50/30 Kgs).
- 1 Power Clean.
- 1 Hang Squat Clean.
- 1 Thruster.
- 2 Over head Squat.
- 5 burpees over the bar.

1000 metres row
50 Thrusters 20/15
30 strict pullups
50 thrusters 20/15
1000 metres row

C.
Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed

"Tall Snatch" 3x4

Puolesta reidestä Tempaus 5x2@65-75%

Raakarive + Raty 5x1+1@70%

Boksi hypyt 20kpl