Six rounds, each for time of:
Row 500 metres

Rest 3 minutes between rounds

Post total time to the result. Post individual times to comments.

EMOM

for 12min

Odd: 4 Hang Squat Snatch
EVEN: toes to bar*

• pick a number for the toes to bar that you can consistently perform throughout the 6 rounds
• pick a weight for your hang squat snatch which would allow for 1-2 more repetitions to be performed after the 4th

WOD

5 RFT

5 Back Squat 100/70kg
10 Burpee Box Overs 24/20'

For Time / Time Caps. 7'
► 50 Double Unders
► 40 Toes to bar
► 30 Snatch
► 20 Overhead Squat

AMRAP Time Cap: 10 min.
LEVEL I: 3 rounds.

LEVEL II: 5 rounds of:
- 10 Chest to bar Pull-ups / Pull-ups.
- 10 Box jump 24" / 20"cm
- 10 Deadlift 80 / 50kg.

Then in remaining time both levels:
- Sit-ups.

120 min

1.Weightlifting
A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
67.5 kg

B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.
65 kg

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
Time cap. 3 minutes
Result: 44 pull ups
Set breakdown: 6*5+4+3+2+2+2+1

B. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Result: 4.51
Set breakdown: 7*30+5+25+30+30

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 39
Set breakdown: 5*5+4+2+2+2+4*1

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack 24/16kg. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

EMOM 15 min,
LEVEL I:
- 1 hand release burpee.
- 2 Deadlift (30/20 kgs).
- 4 Box Jumps (20").

LEVEL II:
- 2 hand release burpee.
- 4 Deadlift (60/45 kgs).
- 8 Box Jumps (24"/20").

DU 4 min
1 min pal
Burpee 4 min
1 min pal
Juoksu/soutu 4 min

3 x 3 tempaus riipusta, 75 % , 90 sek palautukset

3-5 kierrosta laadukkaasti:
8 toes to bar
8 pistol squat
20 supermans
8 marine push ups