Alternating Between Incline DB Row & Snatch Grip Press BHD neck

10 Incline Row
10 Press

Go Every 2:00, 5 Rounds ( Total 20:00 )

3- Position Squat Clean ( TnG )

High Hang - Hang - Floor. Build Up, technique first.

Use 17 minutes.

15min EMOM:

1) Row 20/15kcal
2) 6 Squat Clean Thruster, 70/50kg
3) 50-80 DU
4) 6 C2B, 12 Push-Up, 18 Air Squat
5) rest

This is supposed to be pretty spicy! 5-10sec rest is enough before the next movement. Scale if needed.

Rest 5min

5min AMRAP:

6 TTB
12 Wallball

This is all out. Push it!

Rest 3min

42 Bar over Burpee for time

This is also all out. Get after it!

3-5 rounds, go by feel. Rest as needed.

3+3 Windmill
15 Medball Squat Clean
Row 500m
10 2 for 1 Wallball
1-3 Skin the Cat
5+5 DB Snatch
5-10 Ring Dip

Don´t push it too hard. The idea is just to move well and enjoy the movements. You should be little sweaty after this one, not exhausted. Scale if needed

RPE 2-3

(16.10.2017)

4 x 5 front squat
- leave 2 reps in the tank
- rest 3-4 min btw sets

Power clean wave E90S x 9
4-3-2
4-3-2
4-3-2
(Tng or Drop & go)

5 x 2:30 Rounds of:
10 Shuttle Runs (1 = 7,5m down/7,5m back)
20 Alt. Single-leg Squats
Max reps of Ring Dips
- Rest 2:30 after each round
- Score is total reps of Ring Dips completed

Prep wod for Nobull CrossFit Open 22.2

4 Rounds (Both)

In pairs:
1 Round fat bar "DT" (20´s/15´s) while the other is in a dead hang

TC 10min

AMRAP 20
55 Deadlift (100/70kg)
55 Wall Ball (9/6kg)
55 Cal Row
55 HSPU