5 Rounds For Time:
400/300 Meter Row
2 Rope Climbs (15ft.)
10 Power Snatches 43 / 29 kg

Time Cap: 20 Minutes

20min Amrap
6 burpees box jump
12 double KB thrusters
150m run

RestDay!

3 rounds:
10+10 bulgarian split squat
10 push up
15 goblet squat
20 tuck crunches
-rest as needed-

24 Min EMOM
Min 1: 15/12 cal row
Min 2: 10 DB box step overs
Min 3: 15/12 cal bike
Min 4: 30 dubs

We are testing to see how you handle handstand walk under fatigue from the WB wod.
This is a great time to really put in the effort with the technique. Mind over matter.
Handstand Walk : 6x 45 secs, rest 2:15

10min emom
Beginner:
Odd: Band assisted kipp swing
Even: SL assisted kipping pull up
Intermediate:
Odd: Kipp swing
Even: jumping kipping CTB
Advanced:
Odd: Jump in to big swing
Even: jumping bar MU
+
Test pull up, ctb or MU
+
2rounds
1min on/2min off for 7min(3sets)
TnG Clean & jerk @ light weight, goal is unbroken 60sec of work
5min rest between rounds

Build To Heavy Single

In pairs for time.

Warm-up, parin kanssa row 120 m, 3 kierrosta, hävijäjä tekee yli/ali metrit 1) air squat 2) push up 3) syngro burbee

1) Toistot voi jakaa miten haluaa, molemmat tekee yhtaikaa.

100 CAL ROW
100 Burbee

2 MIN REST

2) jaa toistot niin että aina 5 toistoa vuorotellen ( wallbalit 10, DU:t 35 /50)

20 C2B / Pull-up / Jumping pull-up / ring row
20 Thruster
20 C2B / Pull-up / Jumping pull-up / ring row

40 Wall Ball
140 DU / 300 SU
40 Wall Ball

20 Snatch
20 OHS
20 Squat C & J

10 BMU ( C2B / Pull-up / Jumping pull-up )

RX, barbell 60/40 kg, Wall ball 9/6 kg
Time cap 40 min

3 Rounds:
800 Meter Run
50 Wallballs (20/14)
20 Single Dumbbell Devil Presses (50/35)

Kilos:
Wallballs – (9/6)
Dumbbell – (22.5/15)