5 Rounds For Time:
500 Meter Row
15 Overhead Squats 40/30kg
5-4-3-2-1 Rope Climbs

Light Option

4 Rounds
300m Row
15 OHS
10 Pull-Ups / Ring Row

1-2 min Rest btw Rounds

15 kg tangolla

30 strict deficit handstand push-ups for time

A,
Snatch Balance + Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
Complete as many rounds as possible in 15 mins of:
75 Wall Balls @12/9kg
50 Toes-to-bars

Goal: 1+ round

C,
3 rounds for quality of:
Zercher Carry, pick load 15m
Ring Support Hold, 15 secs
Zercher Carry, pick load 15m
Lateral Raise Hold, pick load, 15 secs

Zercher Carries- moderate to heavy load

Rest as needed between each round.

“The chief is dead”
5 rounds
4min amrap
3 power clean 60/40kg
6 Push ups
9 Air squats
12 DL 60/40kg
1min rest between rounds
Pick up each round where you left off

WOD
for time
20-15-10-5
KB swing
hollow up
into
5-10-15-20
up down
air squat

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Make up an extra credit session you missed from earlier in the week
+
Parasympathetic Breathing:15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)