Superkids 6 min AMRAP
Ninjat 8 min AMRAP

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AMRRAP 20

5 Strict Pull Ups
10 Hand Release Push Ups
15 Squat Jumps

Falls Rd trail head to Devil's Backbone

11 miles
4 hours
+/- 3000 feet elevation

Clean & Jerk

1x2 (70% RM)
1x2 (75% RM)
1x1 (80% RM)
1x1 (85% RM)

5 sets:
3 Front Squat @85 1RM Front Squat
- Rest 2min btw sets

Warm-Up:
3 Rounds of
- 10 OH Squat w/PVC
- 10 PVC Pass Through
- 10 KB Swings
- 10 Pull Ups

Pre-WOD:
- Find 1RM Snatch
- Find 1RM OH Squat

WOD - 5min AMRAP:
- 10 Burpees
- 10 T2B

3 rounds + 7 Reps.

3 Rounds

10 Handstand Push Ups
10 Power Clean (60/43)
5 Handstand Push Up Strict
5 Power Clean (60/43)

Time Cap 18'

Lepopäivä

OPEN 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:

3-6-9-12-15…
Clean and Jerk @61/43kg
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 rep

A,
Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

B,
For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP = 12:00