8min AMRAP
30 DUs
10 T2Bs
6+6 kb snatches 24kg/16kg

20min EMOM:

1) 10m KB Overhead Walking Lunge
2) 5-10 HSPU, deficit if you can

Scale if needed. You should have around 30sec to rest on each minute.

WOD (S):
5 rounds of
10 hang power clean 40/30
20 air squats (RX+: 10 pistols)

– rest 1:00 –

30 wall ball
20 push up
30 KBS 24/16
20 T2B
30 wall ball

– rest 1:00 –

3 rounds of: (rest 1:00 between rounds)
10 front squat 40/30
10 S2OH
10 back squat

*In last part, try to complete 1 round unbroken for 30 total reps.

5 rounds:

1 Legless Rope Climb
20 Alternating Pistols

This is for time. Scale if needed.

2x
6/6 Front Rack Lunges

Speedwork

5 x 100 m sprints
(From light pole to cone at other end. Your rest time is your walk back to starting point.)

Metcon (25 minute time cap)

5 Rounds
30 Wall balls 20/14 (med ball or slam ball)
12 HRPU
16 Jumping lunges
400 m run

5 Rounds, new round every 4th minute

30 Squats
20/15 Cal. Row (or ski/bike)
7 Clean & Jerks 60/40kg

A. 8 min AMRAP
10 x Burpee box jump over 60/50cm
20 x Wall ball @ 9/6kg
10 x DB (power) snatch, alternating @ 22.5/15kg

Rest 6 minutes before part B

B. 8 min AMRAP
12 x (6/side) DB Push press @ 22.5/15kg
12 x Pistols, alternating
8 x Toes to bar

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

With a partner 4 rounds for time

• 6 rounds of Cindy
• 30 Deadlifts (Rx 100kg/70kg)

1 round of Cindy is
5 pull-ups
10 Push-ups
15 air squats

TC 32min