EMOM 16 mins : (work:rest - 30'':30'')
1.min : hollow hold
2.min : ring support hold
3.min : chin up hold
4.min : superman hold

1 RM Front squat (20 mins )
Building up: 8-5-3-3-2-2-1-1…

6 sets:
2 x Power Clean + 2 x Hang Squat Clean

Build to a heavy set of 2 + 2 over the course of 6 sets.
Rest 2mins btw sets

Jumping "Andy"

For time

100 DU
25 Thrusters 50kg/35kg
50 Box jump @ 60cm/50cm
75 Deadlifts @ 50kg/35kg
100 DU
75 Deadlifts
50 Box Jumps
25 Thrusters
100 DU
Timecap: 40min

Rx+ @60/40kg

Scaling : 50 DU, 3’ DU practice , box step up

In a 5:00 Window x 4 Rounds:
Row 250 Meters / 12 cal bike
Remaining time: Max Rounds of:
5 Kipping Pull-ups
10 Renegade Rows22,5/15kg
15 Box Jumps
Rest 60s between rounds

Extra Credit :
Glute Bridge: 3 x 30. Rest 60s.

– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.

1a) HSPU: 5 x 6-8. Rest 45s.
– Option: Strict w. a vest, Strict, Strict with 1-3 pads, push-up variation
1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
– Options: Wear a vest, No vest, Rope rows from lying position to standing.

AMRAP 17:
150 DU
20 USA Swing @24/16kg
10 Toes to Bar
 Rx+: 5/3 Bar Muscle-ups after T2B each round

AMRAP 7 mins
10m Double KB Front Rack Walking Lunge @24/16kg
10 Box Jump
goal: 3+ rounds

3 mins rest between

AMRAP 7 mins
7 Power Snatch @42.5/30kg
10 Wall balls @9/6kg

Goal: 3+ rounds

"Turbine 33 " Hero wod with a partner!
You go, I go!

For time:
33 Pull-ups
33 Clean and Press 43/30kg
33 Push-ups
33 Snatches 43/30kg
33 Pull-ups
33 Push Press @43/30kg
33 Push-ups
33 Overhead Squats 43/30kg

Timecap: 33 mins

AMRAP 8 min
2-4-6-8.... Double KB Deadlift
15 m KB Farmers Carry after each set
@24/16kg
Rx+ @32/20kg

Goal: Get close to the set of 16 or more