Snatch balance
2 rounds
Snatch balance without dip and drive x 3
2 rounds
Snatch balance with dip and drive x 3

• For Time
BB Front Squats (70/45Kg) 21 reps
Bar Facing Burpees 15 reps
Rope Climb 7 reps
BB Front Squats (70/45Kg) 15 reps
Bar Facing Burpees 12 reps
Rope Climb 5 reps
BB Front Squats (70/45Kg) 9 reps
Bar Facing Burpees 9 reps
Rope Climb 3 reps

Partner Wod
8rft, alternate full rounds
7 Deadlifts 120/80kg
200m run
7 strict pull ups

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Huiloo

Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5): 75# - 95#

For Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats
(2 rounds + 5KB)

-2 minute break

-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats (2 rounds)

-2 minute break

-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats (2 rounds + 5KB + 1 Goblet Squat)

Damn! Maybe just me, but what a mofo of a workout! Used 40# KB for WOD. 2 groups for WOD today, so started with group on WOD. Front Squats were post WOD, weak - but happy with continued improvement in form and range of motion in hips and knees.

Superkids

3 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster käsipainoilla
15 sek tauko

Ninjat

4 kierrosta AMRAP

45 sek boxjump
15 sek tauko
45 sek burpee
15 sek tauko
45 sek thruster
15 sek tauko

3 rounds:
500/400m Ski Erg
30 Push-ups
1min Sorenson Hold

Bench Press BW
Strict Pull Up (10/5kg west)
Clean 0.75 BW