Metcon:
20 burpee over bar
10 front squat 50/35
5 bar muscle up
15 burpee over bar
10 front squat
3 bar muscle up
10 burpee over bar
10 front squat
1 bar muscle up

Time cap: 15 min

For time with partner YGIG

1 row 100m
2 Thrusters 60/42,5kg
3 Burpees
4 Wallball Shots, 9/6kg
5 Pullups (or partner pullups)
6 Hang Cleans, 60/42,5kg
7 Box jumps
8 Push Jerks, 60/42,5kg
9 Sit ups
10 KBS, 32/24kg
11 HSPU
12 Front Rack Lunges, 60/42,5kg (each leg)

TC 45

Each partner will perform the movement. There is no splitting the reps.
we will go in order like this: 1, 2-1, 3-2-1, 4-3-2-1....

On the 3:00 x 6 Rounds:
300/250 Meter Row
12 Toes to Bar

Score: Slowest Round

For time
15-12-9 Thrusters
21-15-9 Pullups
50-50-50 Lateral Jump over Barbell

RX: 50/35kg

Metcon:
“Strict Grace”
30 Clean & Press 40/30

Push press
5RM; then 2×5 – 85% of todays 5RM

”Kind of Helen” (repeat: 18.4.2018)
1000m run
63 KBS 24/16
36 pull ups

Front rack lunges: 3x20 (10+10)

cobra to downdog x 10
russian baby maker x 5
forearm strech 1+1 min

3 x 8 min EMOM's / 2 min rest bwn

a. Rowing x 30 seconds @80-90% effort

b. clean&jerks x 4-5 reps @ 40/60kg

c. bar over burpees or bar facing burpees x 6-8 reps