12-15 wall walks - every min do 21 DU´s/30SU’s - start with DU´s/SU’s

Rest 2 min.

50 wall balls - every min do 15 push-ups - start with push-ups

Rest 2 min.

75 box jumps - every minute 9 pull-ups - start with pull-ups

Timecap for each interval is 8 min. Whole timecap is 28 min.

15 EMOM:

1. 5 squat snatches
2. Rest
3. 3 squat snatches
4. Rest
5. 1 squat snatch

60 - 70 - 80% snatch max.

4rds for time:

50 DU + 1rnd of V8.

V8: 8 power cleans + 8 front squats + 8 STOH 75/52,5

5x

3 stop above the knee cleans

60-65-70-75-75% C&J max.

6x switch between A&B, rest 2 min between.

A: 6 power C&J, 9m HSW/2-3 wall climbs, 12 alt. Pistols
B: 6 power snatches, 9m HSW/2-3 wall climbs, 12 alt. Pistols

RX`d: 70/50 - tulos on yhteenlaskettu työaika.

Squat snatches

3 - 3 - 3 - 3 - 3 - 3

Start from 50% of snatch max, build in weight.

15 EMOM:

1. 3-4 wall walks
2. 8-12 thrusters 42,5/30
3. 3-5 bMU or 5 C2B + 5 ring dips or 5 burpee pull-ups

12 EMOM:

1. 12 kipping HSPU
2. 15 DL 100/70
3. 10 bar over burpees

3-4 rnds or 15 min:

6+6 KB front rack bulgarian split squat
16 goblet curtsy squats
20 calf raises - legs on plate
10 nordic hamstring curls

“Fran”

21-15-9 reps for time:
Thrusters 42,5/30
Pull-ups