21-15-9 for time:

Pullups (scale up to CTB or butterfly pull-ups)
V-Ups

10! OHS 55kg/35kg

100-90-80-70-60-50-40-30-20-10 DU
one round ohs then one round DU

Barbell pull-over, 3 x 15 reps.
As heavy as form allows.

PartnerWOD
For time:
40 Burpee-Box Jump
4 Rounds of DT ( 12 DL - 9 HPC - 6 Jerk ...Rx 70/50kg)
40 Box Jumps
100 Double Unders
40 Burpees
4 Rounds of DT

(Jämför med Monster 31/2016)

5 Rounds, each For Time Separately:

5 Push Presses
5 Hang Power Cleans
15 Wall Balls

Rest 3 min

Every 90 sec Jerk doubles for 10 rounds

12 min EMOM, 2x Squat clean Thruster

for time:
5 muscle ups
10 power clean 80/60
50 wall ball
60 pull ups
70 kbs 32/24
80 du's
10 power clean 80/60
5 muscle ups

For time
27-21-15-9-3 reps of:
- Row cal
- Push-ups
- Abmat SU

50% - 60% - 70% - 85-90% - 85-90% - 85-90% - 85-90% 85-90% - 85-90% - 55%