Takomotor for time:

10-20-30-40-50
Row/Ski calories
20-40-60-80-100
DU
After each round complete 20 Wall ball shots

First round you do 10 cal machine, 20 DU and 20 WB, second 20 cal machine, 40 DU, 20 WB etc...

TC:30 min

"The Unknown Soldier"

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski

3 min rest

7-8 Deadlift + metcon
8-9 Basic Endurance CrossFit
9-10 Deadlift + Metcon

16-17 DeadLift + Metcon
17-18 Gymnastic
18-19 DeadLift + Metcon
19-20 Basic endurance CrossFit
20-21 Deadlift + metcon

3-Rep Heavy (From Ground)

Death by Knee-hugs
Start with 2 Knee-hugs, and add 2 more every 30sec for as long as possible

Every 4min x5
12/9 cal Ab/Row
9 Burpee over bar
6 Power snatch (60/40kg)

• Go hard!
• Try to go under 1:30

Gymnastics Skill/Strength
EMOM 10:00

ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week)
EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts

Row 2k for time

EMOM 12
1: kipping HSPU one UB set
2: 30-50 DU
3: 10 deadlift 90/60

Oly lifting (15 mins )
2 Hang Power Snatch + 1 Overhead Squat
- 5 sets
- add weight each set
- hang starts just above knee