For load:
8-8-6-6-4-4 OHS

EMOM 15 min
10 db snatch
8 pistol
6 ohs 50%

3 Interval of:
BB Front Squats
75% of 6 @ 9 RPE 1:00 @ max reps
1:00 rest each interval

Hey Team.....

4:30s ON : 1:30s OFF

Conditioning Stations & Paired Exercise
1) ROPES & 10 Burpee
2) RUN & 20 Roll out

3) MBALL SLAM & 15 Thrust

4) SKIP & 25 STRICT Press
5) ROW & 30 Pike
6) SKI & 50 Crunch

The EXERCISE REPS are what matters. AIM TO GET THROUGH 3 Rounds EACH. P1 starts on Conditioning P2 starts on Reps, YGIG format.

5 rounds for time

• Run 200m
• 20 burbees
• Run 200m
• 20 kb swing 20kg
• 20 lunges (20kg KB in front rack)

3 rounds of:
10 x Back squat (bodyweight)
10 x Pull-ups
5 x OHS (bodyweight)
10 x Push-ups
5 x Pistol squat per leg
10 x HSPU

Pre-WOD:
-Work up to a heavy set of 3 Front Squats

WOD - For Time:
-90 DU/30 Power Cleans/15 Front Squats (#135/95)
-60 DU/20 Power Cleans/10 Front Squats
-30 DU/10 Power Cleans/ 5 Front Squats

5 Burpee "Buy In" for 1:1 Singles

• WOD Fall Series Finals
Prova uno dei WOD delle finali

3x5 Front squat
-60,70,80% of front squat 1RM
-rest 2min between sets

For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65