Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43 / 29kg.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats ( 43 / 29kg.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (43 / 29kg.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

1x High Pull
1x Power Snatch
1x Hang Squat Snatch
1x OHS (45/35)

10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch

Hip opener 3 ways
Bottom of squat 3 to 4 sets of 30"
Hamstrings
Calves

EMOM 9'

10 Overhead Squat Kettlebell
15 Toes 2 Bar
20 Push Ups

3 Rounds

10 Handstand Push Ups
10 Power Clean (60/43)
5 Handstand Push Up Strict
5 Power Clean (60/43)

Time Cap 18'

Strength / Skill:
- 10 Turkish get ups w/each hand
- Work up to a Heavy Snatch

WOD - 3 Rounds For Time:
- 100 DUs (modified: 7 Burpees & 100 Singles)
- 21 KB Swings (#53/35)
- 12 HSPU

Post:
Tabata Sit Ups

1st big RX workout for DUs. Should have Rx'd HSPU. Wrecked!

Pre-WOD:Mobility-2 minutes each:
- Foam Roll Lats
- Banded extension rotations
- PVC dislocators x 30 (slow)
- Movement prep

WOD - For Time:
-20 Power Cleans (115#)
-20 CTB Pull Ups
(Rest 2 minutes/increase weight)

-15 Power Cleans (135#)
-15 CTB Pull Ups
(Rest 2 minutes/increase weight)

-10 Power Cleans (145#)
-10 CTB Pull Ups

Post:
1X max distance Farmer's Carry (#100/70)

110# each side using the Rogue Farmers Walk Handles. 115#,135#,145# for Power Cleans and no mod for C2B.

32x 20 on 10off

20 alt. SGL Arm Hang DB Clean and Jerk
15 Wall Balls
10 Burpees

@55/17.5
@12/9

Superkids/ Ninjat

Niin monta toistoa kuin mahdollista:

3 x
1 min varpaat tankoon
1 min thruster
1 min käsilläseisontapito

Ninjat: Lopussa 5 burpeeta / käsilläseisonnasta alastulo