4 rounds of:
5+5 KB snatches
10 MB oblique slams
5+5 Side plank hip raises
10 MB over shoulders
Rest

5 rounds for time:
- 21 Back overhead lunges (20/10 kgs bumper).
- 15 Pull ups.
- 9 Burpees.

-skin the cat
-etu- ja takavaaka
-pidot

Build up to a heavy hang snatch complex:

• Hang pull
• Hang power snatch
• Hang snatch

---

Post three heaviest succesfull attempts in comments.

3 RFT
15 squat cleans (110#/55#)
25 pushups
15 situps
15 deadlifts (110#/55#)
200m run

WOD:

EMOM 12

1-st - 10/6 HSPU
2-nd - 12/10 AB Cal
3 - rd - 15/12 TTB

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Hang clean pull 4x5 reps

EMOM 12

1 min : 6 - 10 Dumbbell Triceps Press
2 min : 10 - 15 Strict Hanging Knee Raise

2 kierrosta

20 käsilläseisontapunnerrusta boxilla
20 leuanvetoa
20 varpaat tankoon