For time

2 rounds of

• 50 Wallball 9kg/6kg
• 40 Kipping pull up
• 30 Burpee

Timecap: 25min

12 Front squat @50%
Rest as needed

8 Front squat @60%
Rest as needed

3x
4 Front squat @70%
- rest 60-90sec btw sets

Prowler Pull
* max weight 20m (max 40s. / attempt)
* 20 min TC

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Warm up and establish a new 1RM or 3RM. No tempo today!

Post loads to comments.

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“HELEN FOR HOUSTON”

3 Rounds for Time:
400m Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-Ups

Post time and Rx to comments.

1)
15 Minutes for snatch balance technique
2)
20 minutes to go uo with weights in the following complex 1 Snatch + 1 hang snatch
3)
15 minutes of overhead squats and behind the neck jerk

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 gob goblet squats

Metcon/Metcon-comp(22)
"Distinct Bi"
800m run
20 wallballs 16/12-*20/14
800m run
15 wallballs
800m run
10 wallballs

gym goat(7)

Finisher
2 min samson stretch
30 cuff iso
60 deadbugs

3 x10
Hip Thrust + DL Straight legs

8min AMRAP of your choice.

Pick 1-3 movements and rep scheme and go by feel.

Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:

KB Farmer Carry 200 Meters (4 rounds)

25 Kettlebell Swings (EXTRA HEAVY!) 28/36

23 minute AMRAP

400 m run
10 pull ups
400 m run
10 pull-ups
20 push ups
400 m run
10 pull ups
20 push ups
30 sit ups
400 m run
10 pull ups
20 push ups
30 sit ups
40 air squats
400 m run
10 pull ups
20 push ups
30 sit ups
40 air squats
50 alt forward lunges

*400 m run counts as 2 reps (200 =1)
*if you complete WOD thru 50 lunges, then remaining time is burpees for reps