Front Squat (16 mins )
Build to a heavy 4 in 5-6 sets.
Rest 2 mins btw

1200m run

9 thrusters 50kg/35kg

600m run

15 thrusters 50kg/35kg

300m run

21 thrusters 50kg/35kg

"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Kilos - 93/65

Push Press
4x4r
Leave 1 rep in the tank.
Rest as needed.

4min/rasti
1. Sled push
2. Arm over arm sled pull
3. Sledhammer hits
4. Farmer Walk

With a 9min. time cap:
15-12-9:
Squat Snatch (40/30kg)
Chest to Bar Pull-Ups

• After Completion or Cap,
  until the 12 min. mark:

• Build to Heavy Single Snatch
  (Power or Squat)

Wod
Every beginning 90s x 6
2x T2b 5 + 5 power snatch 50-60%
2x T2b 7 + 3 power snatch 60-70%
2x T2b 9 + 1 power snatch 70-80%

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats 22,5/15kg
15/12 Calorie Row/ Assault

The score today is the slowest of the 5 rounds

10min AMRAP with partner: max cal ski erg.

Teams of 2-3

AMRAP 30
100 Cal.
50 reps of *

*choose from the list
Wall Balls
Box Jump Overs
Burpees
DB Snatches
Biceps Curls