EMOM x 5

2-3 snatch balance

50-60% of 1 rm snatch / BE fast!!!

6 Intervals
New start every 8th minute

A) 15-20/12-15 Cal Row
12-16 Goblet Squats
12-16 KB Swings
8-10 Plate Ground to Overhead
12-20 Plate Russian Twists

B) 15-20/12-15 Cal Bike/Echo
12-16 Box Jump Overs
12-16 DB Hang Clean & Jerk
8-10 Burpees
12-20 Wall Balls

C) 15-20/12-15 Cal SkiErg
12-16 Pushups
12-16 DB Snatches
8-10 SA DB OH Lunges
12-20 Sit-ups

Every 3min x 3

10 TNG Deadlift (v: 3-4)

15cal ergo
6 clean and jerks (55/82,5 kg)

scaled WOD
5 rounds for time:
10cal ergo
6 clean and jerks

Back Squat

2-3-4-5-4-3-2

Go Every 2:30

For time:
Hikilenkki

BENCHMARK
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
– Rest 3:00 between rounds.

Scaled WOD
5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.

6x2, nousu v1-v2

In teams of 3-4

Workout 1 - For Time ( time Cap 22 Mins)
3km Monument Run (Observatory tower) 10kg plate, 6kg wall ball and 10kg dB)

Workout 2 - Power output! 8 Min AMRAP
Working in pairs MM FF
As many back squats as possible! (Score is power output reps x kg)

Workout 3; for Time ( Time Cap 20 Mins)
In relay format any order
20 cal row
15 burpee over the rower

Once last person is through:
50 goth (20,15,10,5kg plates) synchronized
150 burpees ( all plates to be held over head)
50 goth synchronized

OPEN 24.3

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)