Workout of the day

Team of 3 25′ AMRAP 90/70 cal Row 60 T2B 30 P. Snatch @60/43kg

Team of 3 20′ AMRAP ME cal Row Switch after each Partner completes 15 Box Jumps 15 H. P. Snatch @35/25kg *Score tot cal Row Team mate A starts on Row Team mate B starts on Box Team mate C Rest *Rotate after 15 Snatch

OHS 5 sets x 3 reps WOD “NANCY” 5 RDs 400 m Run 15 OHS @43/30kg 20′ Cap Time

For Time Cap 30′ 100/80 cal Row 80 DB H. C&J 1 DB @22,5/15kg 60 DB Step-ups 1 DB @22,5/15kg 400 m Run 200 m Farmers Carry 2 DB @22,5/25kg

30′ AMRAP 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats Every 2′ Bike 500/400

Practice HSPU 20′ AMRAP 2 Ring Muscle up 4 HSPU 6 Pistols 8 Pull-ups 50 DU

PUSH PRESS 5 set x 3 reps 15′ EMOM 3 Power Clean 3 Front Squat 3 Push Jerks ME lat Burpees BB @60/40kg *score= total Burpees

Team of 3 30′ AMRAP 150 Push-ups 150 WB every 10′ team run 1000 m starting at 00:00

5 RDS f.t. Cap Time 20′ 400/300m Row 2 rope climbs 10 P. Snatch @45/30kg

4′ on 4′ off x 5 RDS 20 SDHP @24/16 300 m Run ME T2B