Wod
For time
12-9-6-3

Clean and jerk 50/35
Bar over burpee

tc 10 min

3 rounds:
10 Pull-ups
20 Push-ups
10 DB Bicep Curls
Rest 2:00

1x5 @9,5
4x5

1A) T2B power, Stirict T2B 5x3
1B) T2B tech kipping feet raise 5x10

16 min one min ON/ one min OFF
MAX cal row damper setting 10/8

🍒🍀🧘‍♂️🧘‍♀️🧘🍀🍒

A,
Sumo Deadlift 3-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3, then back off to a heavy set of 10.

RPE 8/10 for both sets.

B,
1 1/4 Front Squat 1x1

Use the heaviest weight you can for the set.
Find a heavy single for the day in 15 mins.

C,
3 rounds for time of:
5 Front Squats, 102/70kg
10 Push Jerks, 70/52kg
50 Double Unders

Goal
Sub 9 mins

D,
3 rounds for quality of:
10 Kneeling Kettlebell Halos, pick load
15 Band Face Pulls
Hollow Rock, 20 secs

Kneeling Kettlebell Halos- 5 reps each direction

Tein nousevana 50kg-90kg

A,
Push Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds, 1 min per station, for max reps of:
Over Under, 60/50cm
Burpee Strict Pull-up

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
In teams of 2 - for total accumulated reps between each person.

Partner 1 starts on the over/under while partner 2 starts on the burpee pull-up. Switch at the start of each new minute.

C,
Every 2 mins for 6 mins do:
15 Toes-to-bars
Kettlebell Front Rack Carry, pick load, 15m

Kettlebell Front Rack Carry- RPE 7/10

2 on 2 Off (32 Minutes 8 total intervals)

A. Row cals

B. 12 OHS 50/35kg
15 t2b
Max burpee box jump overs facing

Score is cals + BBJO facing