For time
21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar
Box Jumps

9 min emom
Power clean 5-5-3-3-3-1-1-1-1

A) 4min AMRAP
21 Thrusters 42,5/30kg
remaining time
rowing for calories

B) 4min AMRAP
15 Thrusters 42,5/30kg
remaining time
rowing for calories

C) 4min AMRAP
9 Thrusters 42,5/30kg
remaining time
rowing for calories

Result is number of calories.

1 x Hang Power Clean + 1 x Split Jerk
5 x 1. Rest 2:00
- Exceed top weight from last week

Wod
For time
30/25 cal Row
40 Bar over Burpee
50 Ground to overhead 35/25kg
600m Run

3-5 Rounds for quality.
10 strict t2b
10-15 seated Arnold press
20 back extensions
10 skull crushers
20 banded tricep extensions

TC 22 mins

Close Grip Floor Press in Bridge

1RM in 8 sets. Rest 2:00

• Option: 5 x 5 @moderate weight

10 Rounds For Time:
12 Wall Balls 9/6
100m Run

12 min emom
Odd: 8 Bar over burpee (40s)
Even:
alternating rounds:
Power clean 35/25kg
Push press 35/25kg

Tabata:

Butterfly pull-up/kipping pull-up/banded kipping pull-ups/jumping pull-ups