In 20 min find your:

1 RM Front Squat

5x3 reps of tall snatches @light weight.
Focus on speed and going fast under the bar.

10 minutes.

Wod
For Time
90 Wall Balls (Tc 5 min)
60 Box jump
30 Deadlifts 100/70

Time cap 12min

10 min emom
3 Squat Clean and Jerks 70%

Partner WOD

20 Rounds (I Go, You Go)
5 Bar Facing Burpees
10 Pullups (C2B Pullups to super RX)
5 Thrusters 60/40kg

”Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score is total number of pull-ups completed for each round.

Handstand Hold, Free Hold, Walk practises for 10 minutes
Rope Climb skills for 10 min
How did it go?

4x 90s On / 30s Off

1) 6 kbs + 6 box jump
2) ski
3) 6 DB snatch + 6 up&down
4) bike

(Total 32min, as amraps)

“Friendly Fran”
3 Rounds For Time:
21 Thrusters @52,5/35kg
21 Chest-to-bar Pull-Ups

Cap 10 minutes

8min / rasti
Yoke carry / farmer carry
Arm over arm sled pull
Tire flip
Row cal

4 hengen joukkueet