5 RFT (20 minute cap)
-12 Dead Lift (155/95)
- 9 Hang Clean
- 6 Push Press

Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 2X3 at 95%
Snatch grip shrugs 3X10 at 95%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 85%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Back squat (10% lighter than day 1) 10 reps at 60% 1RM, 3X8 at 70%
Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 3X6 at 95%
Jerk 3 reps at 60% 1RM, 3X4 at 75%

A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10

Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90%
Snatch grip shrugs 3X10 at 90%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 4X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85%
Snatch grip shrugs 3X10 at 85%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%
Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70%
Clean pull from below the knee: 3X5 at 80% of your 1RM
Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70%

A. Pistol squats (modify height if necessary) 3X5 per leg
B. Single-leg reverse hypers 3X15 per leg
C. Ab wheel rollouts 3X10

3 kierrosta:

2 min kierto 1
10 x timantti -punnerrus, jonka jälkeen
AMRAP Man Maker (22,5 kg/ 15 kg)

1 min lepo

2 min kierto 2
10 x keinokyykyt, jonka jälkeen:
AMRAP Front rack lunge front + shoulder press + front rack lunge back

1 min lepo

2 min kierto 3
10 x burpeet, jonka jälkeen:
AMRAP Devil`s press + thruster (22,5 kg/ 15 kg) maksimi toistomäärät

Pause Back Squat x 2 x 6 sets@80%

Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max

Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of A

Metcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B

3 sets of 1.5mins on 20sec off
*all 3 sets at 1 station then rotate, 1 min rest between stations
*Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

Station 1:
Barbell Jump Squat x8
Ski Erg max distance

Station 2:
Band Muscle Ups x8 (regress to dips + pull ups if needed)
Curve max distance

Station 3:
TRX Pike x16
Row max distance

36min workout

40mins

Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

Choose ONE of the following sports:
Swim 60:00 TT
Bike 60:00 TT
Run 60:00 TT
Row 60:00 TT