At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be heavy but unbroken set.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments

Snatch
A. 5x2+3 Snatch+ Hang snatch
B. 5x2+4 Snatch + OHS

Amrap10 T2B 10, Box jump 20, DU 30

Emom 30 min for quality:

0-10 min
Odd: Row
Even: Db snatch
10-20 min
Odd: Ski
Even: Mb clean
20-30 min
Odd: assault bike
Eveb: Sandbag bearhug

Keep even pace, aim for same amounts of reps and calories each round.

Easy run.

"The Queen”
in 25' Perform:
40 Ring Dips
60 Thrusters 40/30
40 DBall Shouldering 60/40
in time remaining Lateral Burpees Over the bar

Teams of 3
30min AMRAP

300m Row
20 Double Unders
10 Thrusters 30/20

*Complete Full Rounds Before Switching

3 rnds for quality

15 DB Sit-Ups
20 DB Russian Twist
10 Right Planks with Hip Raises
10 Left Planks with Hip Raises
10 V-Ups

Warm Up
Good Morning 3 x 10

Muscle
5 x 5
Box Squat
Chin Up

5 x 10
Weighted Lunges
Swiss Hammer Curl

Metcon
A)
For time:
15-ft. rope climb, 30 ascents

B)
2 Rounds of:
400 Meter Run
25 Thrusters (45/15)
15 Banded Chin Ups

• For Time:
Assault Bike 3/2 Kcal
Bar Facing Burpees 3 reps
BB Overhead Squats (60/40Kg) 3 reps
Assault Bike 6/4 Kcal
Bar Facing Burpees 6 reps
BB Overhead Squats 6 reps
Assault Bike 9/6 Kcal
Bar Facing Burpees 9 reps
BB Overhead Squats 9 reps
Assault Bike 12/8 Kcal
Bar Facing Burpees 12 reps
BB Overhead Squats 12 reps
Assault Bike 15/10 Kcal
Bar Facing Burpees 15 reps
BB Overhead Squats 15 reps

4sets, 1-2min rest between sets:

1) Banded Lunges with a band, midsection work (45 degrees front, sideways, 45degrees back)
2) 20 Russian Twist

Ohje: Ensimmäisestä liikkeestä löytyy video. Valitse Russian Twistiin taakka, jota pystyt liikuttamaan kantapäät irti lattiasta