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.

Hang Power Snatch + Hang Squat Snatch

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

RPE 3-4, good, fast lifts!

Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM

Tabata of hollow rocks
8x20s on / 10sec off

20 sec ON holds / 40 sec OFF:

5 rounds of:

1) Ring Support Hold
2) Top Of Ring Row Hold
3) Hollow Hold (loaded if needed)
4) Bottom Of OHS (empty barbell)

Scaled if needed!

9x
New Interval every 5th minute
alt between a, b and c

A) 15/10 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20/15 Cal. Row
15 Wall Balls
50 Double Unders

C) 15/10 Cal. Assault Bike
16 DB Snatches 22,5/15kg
10 Burpee over DB