Buy in : 30 burpee
Then for time :
10-20-30
Alt. DB snatch @22,5/15kg (total reps)
30-20-10
Toes to bar

Time cap : 13 mins
Goal : hard effort

Extra : Lateral Raises 3x12-15reps Rest 60”

Team wod
20 min amrap
In Teams of three
Run 400m
Row
Rest

Part 1.
3 Supersets of:
8 Back Rack Squat Jumps (for load)
+
50m Skillmill Sledge Push Sprint (for load)
This is a SPRINT, no walking. Adjust the damper accordingly (8/6).

• Rest as needed btw sets

Part 2.
4x8/leg Bulgarian Split Squats
- Back rack
- Athlete choice on load
- Rest as needed

Score: Bulgarian Split Squats

1A) Shoulder press 4x5x80%
1B) COPENHAGEN PLANK 4x(20s+20s)

For time:
15-12-9
Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
21-15-9
C2B Pull-ups

Rx+: @heavier, ring muscle-up 9-6-3
TIME CAP = 14:00

Extra: Banded Facepull-apart: Accumulate max reps in 3:00

7min amrap

12 Toes to bar
48 Double under

Push Press 6

4 rounds
300m run
12 T2B
12 push ups

1A) Shoulder press 5x1x85%
1B) Copenhagen plank 5x(20s+20s)

3 rounds
200m row
12 push ups
3+3 TGU 24kg/16kg