Kippi
5 x E2m
5-15 Pull up/C2b

Wod
For Time
800m row
30 hspu
1200m run

Front Squat
4x4r
Leave 2 reps in the tank.
Rest as needed.

Back Squat

6x2@80%

+ 1 x 10@50%

SO 3:00

AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (85/60kg)
12 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (100/70kg)
9 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (125/85kg)
6 Bar over Burpees

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

For time:
50 Deadlifts @100/70kg
100 Air Squats
50 Hanging Straight Leg Raises
100 Walking Lunges (Total Reps)

18:00 Time Cap

Snatch Drob

7 x 2 Focus speed under bar. Light weight.

SO 1:30

Ygig for 35 Mins, switch when you like
1km Row
20 bicep curls
30 push ups
80 DU’s

Go by feel, this should be a steady effort.

Weighted Close Grip Chin-up: 3RM. Rest 2:00

Options: Bodyweight or partner assisted 6 x 3-5. Rest 90s.

10-9-8-7-6-5-4-3-2-1
Deadlift 100/70kg
Floor press 60/35kg
Squat clean 60/35kg

Timecap 30min

Each member of the team does 10 deadlifts, then 10 floor press and 10 squat cleans. Next round each member does 9 deadlifts, 9 floor press, 9 squat cleans etc. until the last round of singles. Done just like workout "Linda".