For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
Men: 155 lb. Women: 105 lb.

Jerk behind neck
10x3r @ 70% from Jerk 1RM
Go every 75s.
Rack allowed

Back Squat
5x5 80%

Deadlifts
1x5
2x3
1x2
1x1

3 rounds of :
2 mins amrap cal row
2 mins amrap HSPU
2 mins DB snatch

work : rest 90 sec 30 sec
- log your score in each interval

Gymnastics Skill
1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s.
1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Push Press: 5 x 3 @75-80%, every 60s.

Weighted Pull-Ups 4x5
AS HEAVY AS POSSIBLE

5 kierrosta:

400m juoksua
12 kahvakuulavalakyykkyä oikea käsi
400m juoksua
12 kahvakuulavalakyykkyä vasen käsi

aikaraja 40 min.

"Christel 1000"

Partner WOD

100 Cal. on a machine
100 Partner Situps (clap on top)
100m Super Heavy Sled Push
100 Double KB Thrusters 16/12kg
100 Hammer Hits on the tyre
100 Tyre Flips (lighter tyre)
100 HR Pushups
100m/each Running with tyre
100 Double KB/DB Box Step overs
100m Heavy Farmers Carry