For time:

120 Squats
80 KB Swings
40 Push ups

60 Squats
40 KB Swings
20 Push ups

30 Squats
20 KB Swings
10 Push ups

15 Squats
10 KB Swings
5 Push ups

Every 4:00 x 6 Sets:
500 Meter Row orSki or 2 x Stairs

• High intensity efforts here but...
• Aim consistent pace across the sets.

3x9min (2min rest)

A) 3min Row
+
AMRAP 3
10 KB Swings 24/16kg
7 Box Jumps
+
3min Row

B 3min SkiErg
+
AMRAP 3
10 Wall Balls
30 Double Unders
+
3min SkiErg

C) 3min Assault Bike
+
AMRAP 3
12 Situps
7 Burpees
+
3min Assault Bike

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

2 rounds of

400m run
21 cal assult bike
12 squat clean @ 60kg

• 4 Round of:
Assault Bike 1000 m
C2B Pull Ups 15 reps
Burpees 20 reps

Pre-WOD:
- Find a 1 RM Bench Press
- Find a 1 RM Dead Lift

WOD - For Time:
"JT"
21-15-9
- HSPU
- Ring Dips
- Push Ups

Yeah, 19 minutes. BUT, completed every rep and worked good movements. No half ass! Go ahead and hate on my time. Make huge progress with kipping HSPU and kipping Ring Dips. JT is a tricep destroyer.

Annie
50 - 40 - 30 - 20 - 10

Double Unders
Sit Ups

Open Gym 12:15-1:15

3 - 3 - 3 Squat snatch