5RFQ
10 Double KB Cleans
40m KB Front Rack Carry
5 Double KB Cleans
40m KB Farmer Carry

if you put the KB down at any point
Complete:

10 Hollow Rocks

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled

10 Dumbbell front raises, slow and controlled

10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo

8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)

8-10 Tempo Bicep Curls, 3 ct eccentric

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D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10/8 Muscle-Ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

• 5-5-5 of:
BB Hang Power Clean (0:03 eccentric in Hang)
5RM
90% 5RM 5-5 reps
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

Same as last week…see if you can improve upon last week’s results.

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

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FRONT SQUAT
3×3@80%, fs-%, rest btw sets 2-3min, *2@up to 75%

Aikaa vastaan

Superkids:

200 m soutu
30 naruhyppy
1 min lepo

200m soutu
20 boxihyppyä
1min lepo

200 m soutu
10 wallball
1 min lepo

Ninjat:
400 m soutu
40 DU
1 min lepo

400 m soutu
30 boxihyppyä
1 min lepo

400 m soutu
20 wallball
1 min lepo

400 m soutu
10 pistoolikyykkyä
1 min lepo

PARTNER WOD
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Bar Muscle-Ups

Score total rounds for each part. Partners alternate rounds. Choose dumbbells on the heavyish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the Reverse Lunges.

Dumbbell Loads: Rx 50/35, Scaled 35/20, Further Scaled 20/15
Pull-Up Scale: Jumping Pull-Ups
Toes-to-Bar Scale: Hanging Knee Raises
Bar Muscle-Up Scale: Chest-to-Bar or Jumping Chest-to-Bar Pull-Ups

Post rounds, Rx, and partner to comments.

For time :

► 80 Wall Ball Shot
► 60 Pull Up
► 40 Front squat
► 20 Burpess Facing Bar