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

Tempo Front squat
3-3-3-3
- 5 sec down , normal up
- add weight each set
- 2 mins rest between sets
- pratice breathing under tension
- focus on good posture

AMRAP 20 min
Run 400 meters
30 Goblet Squat@24/16kg
20 Box Jump
10 CTB Pull Up
Goal: 3+ Rounds

AMRAP 8mins
21 USA Swing @ 32/24kg
15 Goblet Squats @32/24kg
9 Over Under @60/50cm

goal: 2+round

AMRAP 30 with a partner:
100 Air Squats
1000m row
100 Hang Power Cleans@52.5/35kg
1000m row

Rx+: @60/42.5kg, Alt. Pistols in place of Air Squats, Add 10 Ring Muscle-ups per round