4 rounds of:

4 clean pull (110% of clean) + 5 high box jumps, 2 min rest

9-7-5

-Strict chest to bar overhand pull up (add weight if needed)
-Strict ring dip (add weight if needed)
-Shoulder press 75 %

Rest as needed, but aim to get each set unbroken.

EMOM 10 minutes:
1-10 Handstand Push Ups

Choose a rep number and version of the exercise you are comfortable with and can keep doing through the whole workout.

Advanced:
EMOM 5 minutes:
1-10 Strict Handstand Push Ups

Rest 2 minutes

3 minutes Max reps Kipping HSPU

AMRAP in 12 minutes of:

10 DB Snatch (pick a heavy dumbell)
10 Pull-ups
50 Double unders

Press 3 x 5 (add 2,5 - 5 kg to last workout)

For time with partner:

Row 2km (1km/person)
100 Burpee box-overs 30/24" (50/person)

This is a "you go, I go" style workout. Both partners must do equal ammount of work, but the work can be split into sets as desired. Also, the rowing must be done before partners can move on to burpees.

3 kierrosta aikaa vastaan:

• 30 wallball 3m (N 6kg / M 9kg)
• 20 etunojapunnerrus
• 10 maastaveto (1,5 x kehonpaino)

3 RDS for time

8 Power snatch 40/25kg
10 Box jumps 24"/20"
30 Air squats

You know what to do.

WOD ''DANIEL''
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

FOR TIME:
50 Pull-ups
400 meter run
95 pound (43 kg) Thruster, 21 reps
800 meter run
95 pound (43 kg) Thruster, 21 reps
400 meter run
50 Pull-ups

TIMECAP: 40 MIN