Warmup: (Late start)
10 HR pushups
10 strict T2B

WOD:
3 RFT
20 wallballs (14 lb, mid of stripe Rx)
20 HR pushups
50m farmer's walk (25lb Rx)

7:22 Rx

soututekniikkaa

10 mins working on rope climb technique

”Last ascent”
5-10-15 Reps for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)

CLEAN

Take 10 minutes to warm up to a heavy single Clean.

Post work to comments.

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For Time:
6-9-12-9-6
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full clean. Scale the Chest-to-Bar Pull-Ups to Chin-over-Bar, Banded, or Ring Rows as needed.

Post time and Rx to comments.

10 min AMRAP
10 Power Snatch
20 Double unders

10 min AMRAP
10 Power Snatch
20 DU

“Diane”
21-15-9 reps for time
Deadlifts
HSPU

Choose ONE of the following sports

Swim Repeat 200m, recover 3:00 until form/pace deteriorates

Bike Repeat 2M, recover 3:00 until form/pace deteriorates

Run Repeat 800m, recover 3:00 until form/pace deteriorates

Row Repeat 1k, recover 3:00 until form/pace deteriorates

Raakatempaus 4x3@65%

Raakarive 4x3@65%

Raakatyöntö 4x3@65%

Korkea Te-veto 3x3@70%

3 kierrosta

500 m soutua
15 käsipaino vapu