EMOM 30

1. 3-10 pull up/ c2b / bmu
2. 4-12 hspu
3. 1-3 rope climb
4. 15/12 cal row / ergo bike (12/10 cal assault bike)
5. rest

Every 1.30min x 8
High pull + Power clean + Hang squat clean + Squat clean + Split jerk

@ max 65% of 1RM

Tempaus kuula 24/16kg
10min
200+ reps

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2/1,5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 9/6kg (20/14p)

Target time 32-35 min.

Time Cap 45 min.

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
The "Whitten" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).

clean and jerk
- 8 x (2+2)

AMRAP 14
2 - 4 - 6 - 8 - 10 - 12...
DB Front Squats @2x22,5/15kg
Bar Muscle-Ups
- workout is done with a partner, you go I go per round

Open 20.1

10 kierrosta

8 tanko maasta pään päälle 30/43Kg
10 yleisliike tangon yli

aikaraja 15 min

Build up to a light, technical set of
1 Snatch pull
1 Power Snatch
1 Squat Snatch

A1)
Back squat 4,4,3,3
2-4-X-1

Rest 1.30min

A2)
Pull up 4,4,3,3
1-1-X-3

Rest 1.30min

EMOM7
three front squats
- leave two reps in the tank

• rest 3min

In 5min
- find 1 rep max front squat