for quality:
pareittain 20 rounds:
1 power clean
2 front squat
3 overhead squat

5 Rounds of:
50 Double unders 500 SU´s
5 Handstand Push up

Three rounds of:

• 9 Muscle-ups
• 15 Burpee pull-ups
• 21 Pull-ups
• Run 800 meters

3 x 3/ hand Turkish get up, AHAP

EMOM

for 12min

Odd: 4 Hang Squat Snatch
EVEN: toes to bar*

• pick a number for the toes to bar that you can consistently perform throughout the 6 rounds
• pick a weight for your hang squat snatch which would allow for 1-2 more repetitions to be performed after the 4th

WOD

5 RFT

5 Back Squat 100/70kg
10 Burpee Box Overs 24/20'

Thrusters & Pullups
21-15-9

5 Rounds for time

6 lunge jump
6 leap far like a frog
6 jump up like a frog

With a continually running clock:

min 0-2: 200m row max rep rower over burpees
rest 1min
min 3-5: 200m run max rep double unders
rest 1min
min 6-8: max rep renegade manmakers 35/20lb
rest 1min

3 rounds of each

AMRAP 10 min:

15 x Wallball
3 x Power clean (80/52.5kg)

5 x 3