17 Mins AMRAP:
10 Dip Ring
10 Toes to Bar
Add 2 Power Snatch 50 Kg every minute

21-15-9
Row Cal
Burpees

5 RDS:
Burpee-Muscle-ups 1'AMRAP
Rest 1'

Snatch 1RM 6x1

For time:
150 Wallball shots

Olympic Weightlifting: Deadlift
3-3-3-3

to find your 1 rm max

EMOM x10:
10 Burpee Box jumps

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Open Gym 16:00 - 17:00
InBody mittaus 16:00 - 20:00

WOD

10 Rounds For Time:
10 Wall Ball (10/6kg)
10 Pull-ups

– Rest –

500m row (sprint)

Strenght: Overhead Squat
3 reps on the minute for 10 minutes.