5 x 20 m kelkantyöntö pareittain: Kun toinen pareista työntää, toinen lepää.

Sen jälkeen 3 x 200 m juoksu + 20 m hollow kierintä

FOR TIME…

3 Rounds for Time:
15 Lateral Burpees Over-the-Bar
9 Deadlifts 70/45kg
6 Thrusters 70/45kg

10 minute cap. Rest until the 15 minute mark, then complete…

5 Rounds for Time:
300m Run
5 Bar Muscle-Ups

The barbell weight should be light for the Deadlifts and pretty heavy and challenging for the Thrusters. For the run/Bar Muscle-Up couplet, push the pace on the runs. If you can get through the full volume of Bar Muscle-Ups without large rests or lots of misses, then go for it. If not, then scale some volume or perform jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups instead.

Post time and Rx to comments.

Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)

• Run 400m

• 1 rnd:
  5 Walk out + Push ups
  10 Reverse Lunge + stretch
  5 Up & down dog
  10 Spider lunge w/ twist

• Run 200m

• 2 rds:
  6-10 OH-Walking lunges
  3-5 Devils press

• Mobility...

AMRAP 10 min:
* 8 Dumbbell Row, right hand – 65#
* rest 30 sec
* 8 Dumbbell Row, left hand – 65#
* rest 30 sec
* 8 Wall Ball Shots (20/14#) 10 ft.
* rest 30 sec

For Time:

30 Power Snatches (135/95)
2,000 Meter Row
100 Wallballs (20/14)

Partition However You’d Like

Kilos:
Barbell – (61/43)
Medball – (9/6)

Skills
15' Snatch Balance to Power Snatch

Conditioning
8 Burpees
16 Power Snatch
24 Box Jumps
8 Burpees
12 Power Snatch
16 Box Jumps
8 Burpees
8 Power Snatch
8 Box Jumps

3@ 60%
3@ 70%
3@ 80%
2@ 90%

Pre-WOD:
-Bench Press (#135/95)
-100 reps**
**every time you break, row the same number of calories as your last bench press set.

WOD - 5 Rounds For Time (15 minute cap)
- 40 DU (2:1 Singles)
- 15 HSPU (1:1 Hand Release PU)
- 5 DL (#275/175)

No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

Got to 70 reps at 135#, before time ran out (25,20,15,10).

3 kierrosta

100 DU / 100 naruhyppyä
50 kahvakuulaheilautusta
30 burpeeta