Spend 10:00 Practicing Pistols and Rope Climbs.
– Rest as needed between sets.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

hi hang squat clean 3x2(6)
power clean + squat clean work up(12)

Metcon(14)
4rds
8 cleans 135/95
6 hrpu
2 rope climbs/6 strict pull ups

Metcon-comp(16)
4rds
10 ghdsu
8 cleans 185/125
6 def hspu 6/4
1 legless after each rd

Finisher
20 cuff iso per
20 side plank punch thru
1 min side plank

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

hi hang clean 2 sec catch and jerk 2 sec catch 3x2(7)
clean-work up to a heavy(13)

Metcon
(amrap 11)
5 cleans 135/85
5 sh2oh 135/85
15 box jumps/step ups 24/20

Metcon comp
(amrap 11)
5 burpee box jumps 24/20
7 hspu
9 cleans 165/115

Finisher
60 dbl crunch w/leg ext
1 min hamstring stretch per
25 w raise

Partner WOD

25min get as far as you can
(AMRAP)

2 Rounds of:
8 HSPU
24 Deadlift 60/40kg
.
32 Box Jump Overs
.
2 Rounds of:
16 HSPU
24 Deadlifts 80/50kg
.
32 Bar Facing Burpees
.
2 Rounds of:
24 HSPU
24 Deadlifts 100/70kg
.
32 Box Jump Overs
.
2 Rounds of:
32 HSPU
24 Deadlifts 120/80kg
.
32 Bar Facing Burpees

(if you finnish, start over from the beginning)

Bulger

10 Rounds for time
150m Run (10x15m)
7 C2B Pullups
7 Front Squats 60/40kg
7 Handstand Pushups

Alternating between (A) standing hip flexion holds and (B) kneeling hamstring holds.

(A) Hold onto your knee and pull it in as close into your chest as possible then remove hand without letting go of the flexion in your hip. Bottom leg stays straight and engaged, low back does not round and knee does not bend!

(B) Hold onto your foot to pull it in as close as possible into your glute as possible then remove your hand without letting go of the tension in your hamstring. Torso stays upright.

Round 1: 30:10 each (front hip flexion)
Round 2: 25:10 each (angled hip flexion)
Round 3: 20:10 each (side hip flexion)

You will cramp. It will suck. keep holding.

3.5 minute "circuit"
6 minutes

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

For time:
22-16-10reps of:
Pullups
Overhead Squats 50/30kg

rest 3min

2 Rounds of:
10 Deadlifts 120/80kg
20 Wall Balls

rest 3min

4 Rounds of:
3 Bar Muscle-Ups
5 Handstand Pushups
7 Toes-to-bar

Every 90 sec (6x)
Etukyykky x 2

WOD
For time:
- 2 kierrosta juoksua
- 15 x ohs 50/35kg
- 30 x box jump
- 2 kierrosta juoksua
- 10 x ohs 50/35kg
- 20 x box jump
- 2 kierrosta juoksua
- 5 x ohs 50/35kg
- 10 x box jump