4 rounds For time:

  • 30 kettle bell swings 24/16
  • 30 box jump overs
  • 30 walking lunges with KB
  • 200m front rack carry (100m each arm)

 

Strength

3-3-3 Power clean Push Press

3 Super sets of Front rack lunge 10 KB row 10

For time 6 rounds 6 reps

RX 40/25 unbroken rounds

Deadlifts

Power cleans

Front squat

Shoulder to overhead

Back sqaut

Row

Strength:

10min build to heavy snatch + OHS
Then
20min building to heavy with superset
5 Front squats from a clean + Max effort Strict pull ups

WOD “Diane” 7min cap

21-15-9
Deadlifts
HSPUS

Saturday session HERO WOD

” The Sevens”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups