Overhead squat 5-5-3-3-3-1-1-1-1-1 reps

Then,
Row 2,000 m

For Time:

15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (70/48)

Teams of 3

Max calories

Set 1:
3x (each)
1min Cal Row
2min “rest”

*in rest time perform 20 Air squats

Set 2:
3x (each)
1min Cal Ski
2min “rest”

*in rest time perform 15 Sit-ups

Set 3:
3x (each)
1min Cal Bike
2min “rest”

*in rest time perform 15 jumps to plates (3-4x20kg)

WU
2rds
10x KB/DB swing
10x burpee
+
2rds
5x KB/DB thruster
3+3 KB/DB hang clean

For 12 minutes:
10+10 single leg glute bridge
5+5 DB upright rows
10 scap pull ups
8 no push burpee

A,
Push Press 10-8-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Pull-up 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
Partner Run, 800 m
60 USA Kettlebell Swings@24/16kg
40 Toes-to-bars

Kettlebell Swings- shared
Toes-to-bars- shared

Complete in teams of 2.

Goal: Sub 25 minutes

D,
3 rounds for quality of:
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance + T-Hold, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
T Hold Single Leg Balance + Rotation, L 30 secs/R 30 secs

13 minutes Quality:

10 SLDL w/ KB or DB
6 Strict C2B / Strict Pull ups
0:30 HS hold / 10m HS walk

Skill: accumulate 2 mins in HS hold position then straight into a 2 min amrap of HSPU

Wod: 30 min amrap
20 BBJO@24/20”
20 DBSnatch@22.5/15
20 D-ball clusters@30/20
20 DBC&J@22.5/15
20 D-ball lunges@30/20

Wod: Break how you like ! Go hard and fast

Handstand / handstand walk & rope climb practice

Emom9

1: 0:40 ergo
2: 0:30 hs hold / hs walk
3: 1 rope climb / rope lowers