AMRAP 10:00 at a consistent pace:

20m OH DB Carry on Right
20 Russian Twists w. plate, (total)
20m OH DB Carry on Left
10 DB Hammer Curls (or Barbell Reverse Curl)

1) Push-ups: 1 x Max Reps in 60s.
- Rx+: Max strict HSPU
- scaling: Box Push-ups

2a) DB Floor Press: 5 x 6-8. Rest 45s.

2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- Challenging from start

• complete part "2" in superset!

EMOM 20 mins : (40sec work -20sec rest )
1. Hand Release Push-ups
2. USA Swing (24/16kg)
3. T2b
4. Burpees
5. DU

In teams of four, complete as many rounds as possible in 36 minutes:

Station 1: 20 cal row
Station 2: 30 sit ups
Station 3: 15 Burbees
Station 4: Rest

Teams rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one.

Päivän maksimi.

For time:

20m Sandbag/Slamball Carry + n+1 Thruster 60/40kg

Carry something heavy 20m and perform required amount of thrusters. Add one thruster each round. First round 20m + one thruster, second round 20m+2 thrusters...final round 20m + 10 thrusters. This should get spicy in the final rounds.

Overall RPE 4

If 20m is too easy for you, upscale the distance.

Target< 16min. Thrusters unbroken

T2B: 18-15-12-9-6
Squat snatch (60/40): 10-8-6-4-2

(Time cap: 8min.)

Skill:

Toes to bar

WOD:

9-6-3

Thrusters 70/52.5kg

15 TTB in between rounds

6 rounds for time, 3min rest:

6 Power Clean 60/40kg
6 Front Squat
6 Jerk
6 Bar over Burpee (facing the bar)
6 C2B
6 TTB

Rest 3min

RPE 4

Can you hit all rounds unbroken?

Scale if needed.

2x Split Jerk

5-7 set @60-75% every 60-90sec

RPE 3-4, bar from the rack or blocks.