5 rounds for time:
** Por parejas:
- 10 burpee wall ball.
- 20 toes to bar.
- 10 goblet squats.
- 20 c2b pull-ups.

** los burpees y gob squats hacen 1 cada miembro de la pareja.
** los t2b y c2bpu cada uno hace 10 a su ritmo.

E3MOM 6 (18min)
Deadlift
5 – 5 – 5 – 3 – 3 – 3

Chipper
20x Bar over burpee
25x Push up
30x Deadlift (50/80kg)
25xPush up
20x Bar over burpee

Tc: 15min

Seated DB Wrist Curls: 3 x Max reps. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 x 3 saksityöntö telineestä

Warm Up
2 Rounds
400m Run
10 PVC Pass Overs
10 Wall Facing Overhead Squats
10 Hand Over Hand

Skills
Review & Warm Up for Lift

Lift
Power Snatch
3-3-3-3-3
Increase weight each set

Workout
4 Rounds For Time:
200m Run
7 Power Cleans (115/75)
7 Burpee Box Jumps (24/20)
7 KB Swings (45/25)

Advanced: (135/95), (60/45)

AMRAP 20:00 with a partner:
50 Wall balls @20/14lbs
50 Calorie Row
50 Strict Handstand Push-ups

• One person works - split as desired.
• HSPUs: Box pike, pike, push-up

Weightlifting:
3x3 Paused Back Squat

6 Minute AMRAP:
Ascending ladder (3/3, 6/6, 9/9, etc) of:
Front Squats (135/95)
Chest to Bar Pull-ups

Crossfit:
Grace
30 Clean & Jerks for time (135/95)

50 Thrusters (95/65)
every time you put the bar down 200 M Run

50 Floor Wipers

Leppäilee

3 RFQ

10 strict t2b
30 alternating db slides
100m db overhead carry (50m L + 50m R)