Wod
7 min amrap
3 Power snatch 60/45kg
6 Ohs
9 Bar over burpee

Segment snatch high pull
5x3

Every beginning 45s x 10
1 Snatch 75-80%

"For Time
10 Thrusters @40/30kg
50 Double-Unders
8 Thrusters @40/30kg
40 Double-Unders
6 Thrusters @40/30kg
30 Double-Unders
4 Thrusters @40/30kg
20 Double-Unders
2 Thrusters @40/30kg
10 Double-Unders

TC:10'"

4x7min ON/3min OFF

A) Run 400m
+
AMRAP of:
7 KB/DB Thrusters 2x20-25/12-16kg
7 KB/DB Facing Burpees

B) 1K Row
+
AMRAP of:
10 Pullups
10 Toes-to-bar

C) Run 400m
+
AMRAP of:
15 Box Jump Overs
10 HR Pushups
5 Sandbag over shoulder

D) 25/18 Cal. Ski/Bike
+
2 Rounds of:
20 Wall Balls
20 Situps
+
Max Cal. in the remaining time.

"Front Runner" For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Rx - 155/105

"On the 1:30" x 7 Rounds:
15/12 Calorie Row
Time Remaining - Strict HSPU

Push press 5 x 4

5rds
Bench Press
ME Pull Ups

Metcon (time)

”Karen”

150 Wallball shots for time. M: 20lb N: 14lb

Timecap: 10 minutes

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

EMOM 25:00
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg or Shuttle Run 15m
Minute 5: Rest