For time :

Bike 8000/7500m
100 Wallball 20/14p
Row 3000/2800m

1A) WEIGHTED DIPS 4X6X40%
1B) BANDED JUMPS 4X6

Back Squat

3 x 3 x 70%

SO 2:00

AMRAP 16

200m Run
20 HSPU
16 Pistols w/ DB 22,5/15kg.

For time :

Run 2 x 800m rest 3:00 btw. sets.
Run 2 x 400m rest 2:00 btw. sets
Run 2 x 200m rest 1:00 btw. sets

EMOM 21

1 min : Snatch Pull + Snatch High Pull + Snatch under knee
2 min : 13/9 Cal Bike Erg
3 min : 8 TTB

• Snatch Complex, weight by feel.

1A) Hang power clean 5x3x60%
1B) Hamstring bend 5x3

35 min for quality
Row 1250m/1000m
2 rounds
6 Up down
8 Sit up
10 Single arm swing
12 Box over step up
40m Sled pull

Team Wod
In teams of 3
Row 300 Cal
10-15s Fatbar Overhead hold (0-100cal)
15-25s Fatbar Front rack hold (100-200cal)
25-35s Fatbar Deadlift hold (200-300cal)

8-10 Weighted/Strict Pull up
8-10 Shoulder press w/ DB's
Rest 2min...

• Super sets.