AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

5 rounds
20 cal assault bike
10 db hang powerclean
10 db overhead lunges (regional style)

regionals style: pidä toinen käsipaino eturäkissä ja toinen overhead-asennossa. Tee viisi per puoli. Huom kaikki liikkeet tehdään kahdella käsipainolla.

rx: 2 x 22.5/15 kg

Tämä ei ole maksimiharjoitus, pidä rivakka vauhti mutta älä tapa itseäsi

9-3-6 for time of:
Power Clean 70/45
Front Squat
Push Jerk

3 kierrosta

10 m rapukävely
10 m levypaino valassa askelkyykkyjä
1 min leikkii apinaa tangossa roikkuen

Stopilla etukyykky 3x3@75%

Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85% 2x1+1@90% (+1+1@90)

Snatch balance 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90)

5 min AMRAP

10 wallball
10 burpeeta

24 EMOM;

1. 1-3 Rope Climbs
2. Row 20/15 Cals
3. 10 American KB Swings 24/16KG
4. Rest

5x3 Eccentric Chin Up

Try to get a 10 sec hold throughout the negative phase, add load if needed or release body into band if needed.

3 x 5-10 tiukka varpaat tankoon

20 Mins to find 1RM on the following complex;

1 Hang Snatch + 1 Snatch

Touch & Go