15 min AMRAP:

• 1 wall climb
• 3 push jerks (50% 1RM jerk)
• 10 DUs
• 2 wall climbs
• 6 push jerks
• 20 DUs ..

For time:

Start with 500m row (damper 10/7)

15-12-9:

• heavy one arm kettlebell C&J(work load divided equally)
• T2B
• Ring dips

Then end with 500 m row (damper 10/7)

20 min:
* 750 m
* 30 lateral burpees
* For the remaining time do "Nate"

Nate: http://www.wodconnect.com/workouts/nate

4x 4min ON/2min OFF
AMRAP of:

A) ME Cal. Row/SkiErg/Assault Bike

B) Cindy

C) 10 Wall Balls
10 Power Clean 60/40kg

D) 10 KB Swings 24/16kg
10 Goblet Squats
10 Box Jumps

Push jerk 5 x 2 pause in dip and catch position for 2s – light loads

Push press 5 x 3 – pause in dip and top position for 2s – light loads

3rds
25 WB 9/6kg
7/5 Bar MU L2 // L1: 15/12 C2B

TC:11 min

3-position Power clean (floor, on the knee and hips)

EMOM 8:
x sHSPU

EMOM 20:
Minute 1: 30 Shoulder Taps or 8m Handstand Walk
Minute 2: 10/6 Strict Wide Grip Pull-ups
Minute 3: 10 Box Jumps w. step down (61/51cm)
Minute 4: 10 USA Swing (24/16kg) + 30 Double Unders
Minute 5: 60s Single Unders

Rx+: 8m HS Walk, 6/4 Bar Muscle-ups, 15 Box Jumps, 40 Double Unders