Max rounds in 8 minutes
Power clean- 4reps
KB swings- 6reps
Toes to bars- 8reps

Muscle WOD
10x10 Dumbbell Clean & Jerk

Metcon WOD
10-1 Wall Ball
100-10 Jump Rope

10 x 3 Strict HSPU
0-5" defict
https://vimeo.com/175132137

1. Handstand Pushups 2 Rounds: AMRAP 1:00 – Strict Dead-stop Handstand Push-ups Rest 1:00 AMRAP 1:00 – Strict Handstand Push-ups Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

1. Squat Clean
   3-Position Squat Clean (High Hang, Knee, Floor)
   1 Set @ 65%
   1 Set @ 70%
   3 Sets @ 75%

2. Conditioning
   3 Rounds:
   15 Chest to Bar Pull-Ups
   12 Barbell Facing Burpees
   9 Squat Cleans (60/42.5)

5 kierrosta

10 vala-askelkyykkyä (5 lbs plate)
10 Goblet kyykkyä (5 lbs plate)
10 polvet rintaan

2 köysikiipeilyä (1 köysikiipeily on 3 köysilaskeutumista)

4 kierrosta:
15 m Kelkantyöntö sprintti, 5 - 10 kg + kelkka
12 seinäpalloa 4-8 kg
9 varpaat tankoon

2 köysikiipeilyä

• 3 Round not for time of:
Rope Climb 4 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9Kg))
One-Arm KB Press 15 reps unbroken/side
Double KB Front Rack Walking Lunges 30 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

Vauhtipunnerrus

5 x 5

Rest & Recover

For time:

Buy-in:
40 cal Row

4 rounds:
10 Dumbbell Power Clean 2x20kg
10 Ring Push-Up
10 Pull-Up
10 Dumbbell Thruster 2x20kg

Cash-out:
40 Burpees

Time Cap: 40 minutes!

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*Buy In: denotes a task that needs to be completed before the athlete can start the WOD proper.

Cash Out: denotes a task that must be completed right after the athlete has finished the WOD proper.*