3 rounds
400m run
30 double unders
20 squat jump
10 burpees

135 min

1. Main set (Weightlifting total) A. Snatch – build to a 1RM for the day 52.5 kg B. Clean and jerk – build to a 1RM for the day 67 kg

2.Skill
A. Bar muscle up – max unbroken repetitions
Result: 9 unbroken (10-20 sec rest between reps on top of the bar)

3.Conditioning
A. 21 – 15 – 9 for time of:
KB swing @ 32/24kg (70/53lbs) or 24/16kg (53/35lbs) > 16 kg
Burpee box jump, 24/20”
Time cap. 7 minutes
Result: 5.29

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Etukyykky

Power snatch 20min otm

AMRAP 15'
10 swing @24/16
15 box jump @24/20
20 toes to bar

EMOM 1 ON 1 OFF
AMRAP 29 min.
- Cal Row.
- DU.
- Burpees over the box.
- Sit-ups.
- GHD: Back extensions.
- Farmer's walk (64/48/32 kgs).
- Empuje trineo (80/50 Kgs).
- Skin the cat.
- Box jumps (24"/20").
- Wall Ball Shots (9/6 kgs).
- Wall Climb.
- V-ups.
- HSPU.
- Tire flip.

21-15-9
thrusters
Pull up

Pre-WOD:
-Find 1 Round Max Back Squat
-Find 1 Round Max Strict Press

WOD - 5 Rounds For Time:
-10 HSPU
-50 Double Unders (modification= 4 burpees + 50 singles)
(12 minute cap)

Go heavy

Bike 1mile
25 Thruster 30kg
Row 1mile
25 thruster 30kg
50 sit up
50 superman