5 sets for load:
5 overhead squats

Scaled WOD
5 sets for load:
6 overhead lunges/5 front squats

25 Min AMRAP; (ygig)
20 t2b
20 stoh 60/40kg
20 squat cleans 60/40kg
40 Cal row

4 rounds
10 side squats
10 thrusters 45kg/30kg
10 box jumps 60cm/50cm

10 Rounds For Time:
3 Clean and Jerks 50/35kg
200 Meter Run
1 Round of "Cindy"

*One round of Cindy is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.

Metcon
Partner Helen
3 rounds for time
400m run (together)
42 American KB Swings @24/16kg
24 Pull ups

rest 1:1

Metcon
Partner Karen
150 wall ball shots @20/14lbs

rest 1:1

Metcon
Partner Fat Christine
3 rounds for time
500m row (split it 50/50)
24 deadlifts @120/80kg (use max 70% of 1rm)
42 box jumps @60/50cm

On that rest time you should also prepare for the next metcon!

Pari maksimia

Clean + hang clean

Tulos: joukkueen kilot yhteensä. Naiset, kerroin 1.3

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes 60/40kg
Cash-Out: 2977 Meter Row

1 “Bear Complex” = Power Clean+Front Squat+Push Press+Back Squat+Push Press

• ""Always Remembered"" is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City
• The 2001 meter row represents the year
• The 4 rounds represents the four planes
• The 9 Rope Climbs represents the month
• The 11 Bear Complexes represent the day
• The 2977 meter row represents the lives lost

Shoulder press
4x8 @60-70% 1RM

PERFORMANCE
EMOM x 12 MINUTE
MIN 1 - 20/15 Cal Bike/Row/Ski
MIN 2 - 1 Power Snatch @ Mod-Heavy*

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FITNESS
EMOM x 12 MINUTE
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - 2 Power Snatch Mod*

*Athletes chooses loading to start. Weight can change each round. Reps do not need to be TNG (fitness). Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

• RPE 8
• Daily Video: https://vimeo.com/790240357

Every 6 min x8, 4 min ON/2 min OFF:

row 1000/900m
ski 1000/900m
bike erg 2000m
EB/AB 50/40
run 800m