70% RM
6 squat clean + 1 front squat
5 squat clean + 2 front squat
4 squat clean + 3 front squat
5 squat clean + 4 front squat
6 squat clean + 5 front squat

5-10-15-10-5 reps of :
deadlift ( 135 lbs )
jerk ( 135 lbs )
GHD sit up

18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

10 Rounds for time

• 400m Run
• 10 Pullups
• 20 Pushups
• 30 Air Squats

If possible, wear a vest

Kangaroo Flow video + Accumulate 3min Active/Passive Hanging

Lämppä+ mobility

Etukyykky telineeltä
~ryhmissä 5x5 etukyykkyä vuorotellen

Metcon 10min amrap
100m juoksu/laite
8xRengassoutu tai 4x leukaa

Seinäkävelypitoa
6x 20/15s

A: 5 rounds
8 S/A DB Strict Press
100m Farmer Carry

B:
21-15-9
WBS
TTB

30 Push Jerks 60/40kg

9-15-21
WBS
Pull Ups

5 Rounds - Max Cal Row

► 1' Cal Row
► 1' D.U.
► 2' Rest

4 rounds:
10 + 10 KB press
20-30s. Active hang
10 Push up
10 Ring row
-rest 1-2 min between rounds-

Strict Chest To Bar Pull Ups
20×3
Rest as needed.

Partner WOD:

For time: 100 thrusters 50/35kg
800m med ball carry 9/6kg
50 burpee step overs 22.5/15kg
800m med ball carry
100 toes to bar