A: 10' to find 1 RM Pull Up
4 x 4 @ 50%

1RM of weighed Pull Up. Work the 4 x 4 @ 50% weight of 1 RM.

B: 6-9-12-9-6
Burpees Box Jump
HSPU
C2B

Buy In 200 Double Unders

21 - 18 - 15 - 12 - 9 - 6 - 3
Sumo Deadlift High Pull (43/30)

Every round 6 pistols

Time Cap 18'

For Time:

50 Air Squats
25 chair dips
40 Air Squats
20 chair dips
30 Air Squats
15 chair dips
20 Air Squats
10 chair dips
10 Air Squats
5 chair dips

B.
Three sets of:
Tall Snatch x 3 reps
Rest as needed
Sotts Press x 3 reps
Rest as needed

B.
Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds

2 kiekkaa: 15m burpeehyppy,15m selkäburpeehyppy, 20x heavy heilautus, 15+15m kärrynpyörä, 20x heavy heilautus,15+15m yhen jalan pitkä hyppy, 20x heavy heilautus,15+15m sivu akk 20x heavy heilautus,15m punn. asennossa kävelyetuperin+15mtakaperin, 20x heavy heilautus,

A.M.R.A.P. 10'

► 03 Heavy Power Clean
► 06 Pistol Squat

• 4 Min AMRAP of:
Row 21/18 Kcal
Burpees over the Row 21 reps
BB Deadlifts (85/55Kg) max reps in time remain
4:00 rest
4 Min AMRAP of:
Row 18/15 Kcal
Burpees over the Row 18 reps
BB Deadlifts (100/70Kg) max reps in time remain
4:00 rest
4 Min AMRAP of:
Row 15/12 Kcal
Burpees over the Row 15 reps
BB Deadlifts (120/85Kg) max reps in time remain

VVC
Short hill (stop sign to stop sign)
Long hill (k rail to music bldg crosswalk)

Buy in: 100 Squats

Then
7 Rounds of
7 Plate Burpees 20/10kg
7 Cheast-to-bar

Buy out: 100 Situps