For Time
69 Double-Unders
69 Air Squats
69 Push-Ups
69 Pull-Ups
69 Wall Ball Shots (20/14 lb)
69 Kettlebell Swings
69 Deadlifts (95/65 lb)
69 Double-Unders

Every 2.30min

6x 5 heavish, good form!

1 ¼ Pullups 5x3 reps

5 Minutes of:
Row, Max Calories

Rest 4 Minutes, then...

3 Minutes of:
Burpees, Max Reps

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

WOD: Hero "Tommy Mac"

2RFT:
- 12 Burpees
- 12 Thruster (115/75#)
- 12 Burpees
- 12 Power Snatch
- 12 Burpees
- 12 Push Jerk
- 12 Burpees
- 12 Hang Squat Clean
- 12 Burpees
- 12 OHS

Rest 5 Minutes

"Annie" 50-40-30-20-10
- DUs
- Sit Ups

Partnered with Jeff for Tommy Mac.

Vauhtipunnerrustekniikka

7 x 3

Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

5 rounds for quality

• 030 L-sit hold
• 100 handstand hold
• 130 dead-hang hold

Rest 2 minutes between rounds.