"The Ghost" ( 24 mins )

6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

WOD 4rds
Work 30s (max reps)
Rest 20s btw movements
1. MU/C2B/Pull Up
2. DB Snatch alt.
3. T2B/Sit Up
4. Push Up

150 venäläinen kahvakuulaswingi 32/24kg

Aina kun sarja katkeaa 20s maljakyykyn ala-asennossa kuulan kanssa

3-5 rounds, rest as needed:

1) 5 Weighted Pull-Up
2) 5-15 Strict Ring Dip
3) 10-20 Parallette Push-Up
4) 10 Banded Pull-Apart

Wide Stance Box Squat: 8 x 3 @65% of Last Monday's 3RM, every 60s.

Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.

"GRACE" FT, 10 min CAP
30 Clean & Jerks 61 / 43 kg (135/95 lbs)

EMOM 10
2 Cluster (squat clean thruster)

• heavy double
• touch n go
• NO JERK into the thruster

20 min to build to a tough weight of:

Clean + Split Jerk

4x
New Interval every 8th minute

18/12 Cal. Assault Bike
10 Burpees
15/10 Cal. SkiErg
10 Box Jump Overs
20/15 Cal. Row