For Time
100 Burpees
200 meter Run to start, then again every 2 minutes

3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

• 10 Min EMOM of:
BB Deadlifts
60% 1RM 1 rep

8 min AMRAP

200m run
10 HSPUs

Skill: gymnastics

Wod: for quality
10 min AMRAP
15 PGTOH@15/10
10 pistols
5 HSPU

Wod: same as last week , if you've entered the open use this as a practice Wod ! Work on quality reps.

Leppee

MS-WOD
For time:
5 Pull Ups and Dips
100 Jump Rope
4 Pull Ups and Dips
80 Jump Rope
3 Pull Ups and Dips
60 Jump Rope
2 Pull Ups and Dips
40 Jump Rope
1 Pull Up and Dip
20 Jump Rope

SWOD
Front Squat 3 X 3

WOD
5 ROUNDS
100 M Farmers Carry
5 Burpees
10 Air Squats

1a) DB Pullovers: 3 x 10. Rest 30s.
1b) Landmine Rockstars: 3 x 30. Rest 30s.

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo