For time:

3 Rope Climbs
25 Walking Lunges
20 Pull-Ups
50 Box Jumps 60/50 cm
20 DU
25 Ring Dips
20 K2E
30 KB Swings 32/24 kg
30 Sit-Ups
20 Hang Squat Cleans 35/25kg
25 Back Extensions
30 Wall Balls 9/6 kg

Vuorikiipeilijä

20/10

Partner WOD

Complite 150reps of:
HR PushUps - Farmer Carry hold (2x 32/24kg)
Burpees - Hollow hold
KB Swing 32/24kg - Plank position
Box Jumps 61/51cm - Hanging on bar
SitUps - Deadlift hold 80/50kg

WOD:
5 rounds of:
* wallball 9/6kg - box 50/60cm - burpee - box 50/60cm - wallball 9/6kg x 2 * mave BW x 8
kun 5 kierrosta täynnä, 500m soutu

3x3 muscle snatch on to blocks (leg extension)
3x3 snatch pull from squat position (pulling strength)
3x3 sots press (overhead strength)

BBG

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

EMOM for 12:00-

10 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

For Time:
15 Deadlift 100/70 Rx+ 120/80
3 Lateral Bar Burpee
12 Deadlift
6 Lateral Bar Burpee
9 Deadlift
9 Lateral Bar Burpee
6 Deadlift
12 Lateral Bar Burpee
3 Deadlift
15 Lateral Bar Burpee

Valakyykky 4X8

5 Rounds for Time;
3 Wall Climbs
6 T2B
9 Hollow Rocks
12 Pull Ups

For time:

Hang power clean: (Rx: 50/35kg) x18-15-12-9
Wallball (Rx20/14lb): x18-15-12-9

(Unbroken sets - Penalty: Run 400m)