For total reps

• On a 2-minute clock
  • 20/25-calorie Echo bike
  • Max deadlifts in the remaining time
• Rest 4 minutes between rounds

♀ 205 lb
♂ 275 lb

Skills
+7min emom

"Grace"

3 position cleans from hang (power, 1/2 squat, squat)
35lbx9 reps
55x9
65x9
75x9
85x1
95x1
105x2

40 total reps

W/U
3 Min Jump Rope
1 Rounds
10 Passovers with PVC
10 Box Jumps
5 HSPU

Did first HSPU!

10 Min EMOTM Jerk
55 lbs (easy bc shoulder hurting)
Reps
2/4/6/8/10/10/8/6/4/2

WOD – 3 RFT
200M Run
25 Sit Ups
10 Burpee Wall Balls (14)
8:24

W/U- 800m Slam Ball Indian Run

Skill-Snatch Drills & Work

WOD-Partner (w/Bethany)
15 Min AMRAP
12 two person DL (225)
40m Wheelbarrow Walk
(switch at 20 m)
20 Sit to Stands
(10 each)
4 rounds

Osana supersettiä.

Squat clean
5 rounds
-4
-3
-3
-2
1

5:00 Echo bike @ increasing pace
+
2 rounds
10 Tall kneeling halos
5 Seiza squat to sits
5/side Bottom-up KB presses
+
Barbell prep
Build to working weight for each of the 5 movements
+
2 rounds @ workout weight
4 Thrusters
4 Power cleans
4 Overhead squats
4 Push jerks
4 Front squats
4 Bar facing burpees
1:00 Assault bike after each round
* This is not a complex, reset briefly on the ground between each movement.

800m Jog
+
Build to workout weight on PC+J
* Toes-to-bar prep between sets
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Toes-to-bars
2 Power clean and jerks @ workout weight
4 Bar-facing burpees
– Rest 0:20 between rounds –

AMRAP 10
200m run (juoksumatto) / 10x10m shuttle run
2 rope climb / 4 zombie

-rest 4min

AMRAP 10
200m run / 10x10 shuttle run
5-10 (strict) handstand push ups / pike push ups

-rest 4min

AMRAP 10
200m run / 10x10 shuttle run
15m db overhead walking lunges @22,5/15kg