Wod

21-15-9
dual KB Thruster 16/8kg
Knee to Elbows
Box Jump Overs

Beginner: 21-15-9
Barbell Thruster Knee Raises
Box Jump Overs

50 Cal Row
50 Wall Balls
30 Hang Power Cleans 50/30kg
30 HR Push ups

8 Rounds
10 Pushups
10 Air squat
10 Burpee
10 Air squat

Scale push ups as needed

Complete as many reps as possible in 3 minutes of:
Overhead squats 40/25kg
Rest 1min
Complete as many reps as possible in 3 minutes of:
Squat cleans 60/40kg
Rest 1min
Complete as many reps as possible in 3 minutes of:
Wall Balls

9 rounds for time
9 Toes to bar
30 Double Unders

In teams of 2
10 rounds in total
Complete one round then switch Rest while partner works
1x barbell per team :
20/15 cal row
10 power cleans 40kg/30kg
5 power snatches

1-2-3-4-5-6-7-8-9 -10
Strict pull up
10-9-8-7-6-5-4-3- 2-1
Hspu/ ring dips/ box dips/ push ups)

4 RFT

10 DL 100/70 kg

12 bar facing burpees

100 american KB Swings or Snatches for Time
24/16kg

AMRAP 18 min
400m Run
20 air squats
1 min max hspu