20 Rounds YGIG:

1 x Squat clean @80% of 1RM
5 x High box jump
150/100m Row

E3M for 18min (2 sets),
1 – Rope Climb Technique Work – no more than 4 ascents
2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
3 – Candle stick roll x 10-15 reps
+
For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups

For time :
2000 metres Rowing
200 DU
200 Metres Walking lunges

Shoulder press
4x4r
2 reps in the tank.
Rest as needed.

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 40/30kg

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Toes to Bar
15 Front Squats 50/35kg

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 60/40kg

Find 1 RTM

then

3 x 3 @ 80%

Pre-WOD:
- 5x3 Front Squats (Heavy)
3 second pause at the bottom of squat

WOD - For Time:
3-6-9-12-15 Power Snatches (#95/65)
6-12-18-24-30 Wall Ball Shots (#20/14)

(45) Total Power Snatch
(90) Total Wall Balls

OK. This one cleaned my clock. Ouch. They all "hurt", but this hurt. Constantly amazed at how much "work" can be put into a "short" workout, and how decimated you can feel in a short amount of time.

Pre-WOD:
400 Meter Run
5 Rounds of "Cindy"
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

WOD - 3 Rounds For Time:
-15 Hang Cleans (#135/95)
-15 Burpees

Lepoja

Eilinen/Lepo