A) EMOM 12:00
ODD Minutes: Strict Handstand Push-ups or Pike Push-Ups
EVEN Minutes: Double Unders Practice

+

B) Not for time:
21-15-9
Push-ups
DB Hammer Curls @ tough weight

12 mins of continuous work
200m jog/run
12 KB snatch
10 wall ball
8 push up

1A) T2B 4x8
1B) dip 4x5

10 E2MOM

(3 x muscle snatch) + (1x power snatch)@ moderate weight (50-65%)
5 pull ups

CONDITIONING

6 rounds for time

Run 400m
12 KBS @24/16kg (american)
3 D-Ball/Sandbag Ground to Shoulder

Rest 2min

Overall RPE 3 to 4, not all out, but with heavy breathing.

Target: all rounds within 7 sec.

AMRAP50:
5min Cardio on any machine (row, ski, ab, skillmill)
30 DU
20 Abmat sit-ups
15 KBS
10 Box jump overs 60/50cm
5 Burpees

Go easy pace and keep your heart rate low!! Something you can keep up the whole wod without crashing!

Row/Air bike 50/35 cal (cash in)
3 rds:
12 Bar facing burpee
9 Thruster (50/35kg)

Time cap: 8min

3x10 (60%, across)
Rest 2min btw sets.

Wod
21-15-9
Thruster 45/30kg
Bar over burpee

2 Rounds
20 Push-ups
20 Dumbbell snatches
20 Double unders

2 Rounds
15 Tuck-ups
15 Wall ball shots
15 Box jumps

2 Rounds
10 Burpees
10 Med-ball cleans
10 Jumping lunges

For Time
Time cap 20min