Weighted walking lunge 3x12. Keep form as good as possible.

Build up to heavy Technical Max in:

3 Snatch Deadlift
1 Power Snatch
1 Squat Snatch

Then

EMOM 10

@ 70%

Teams of 4
2 Males & 2 Females if possible.

Complete all of the movements before moving onto the next one!
Each team member must not do more than 20 reps/movement/turn!

10 x Rope Climbs (Even one member can complete all reps)
100 x Pull Ups (Jump PU Allowed but counts as 1/2 Rep)
200 x Burpees
300 x Air Squats
400 x DU
50 x C&J 50KG (Men)
50 x C&J 25KG (Females)

TIME CAP: 30 min

8 x alkavalla 90s

1. käsilläseisontapunnerrus/karhupunnerrus/etunojapunnerrus
2. leuanveto tiukkana

20min

• push press + jerk (2+1)

5 x Box Jump 75/60cm
5 x Power Snatch @60%

3 x TNG Squat Clean @ 50%

Chin Up 5x5

Try to add weight from last week.

Scale to negative. Add weight or more time in the decent.

90 second AMRAP: toes to bars

21 reps of Diane
Deadlift 102,5/70 kg
Handstand Push Up

15 reps of Grace
Clean & Jerk 60/42 kg

9 Rounds of Cindy
5 x Pull Up
10 x Push Up
15 x Squat

For Time & Qulaity

Enjoy! ;-)

Old scores: http://crossfitcentralnla.com/wod-8413-wonder-women/