This WOD consisits of three rounds:

Firstly there’s a five minute AMRAP of 10 Push-ups and 10 Pistols (5 per leg)

Then for 15 minutes, every minute on the minute:

2 Clean and Jerk (70/50kg) and for the rest of the minute do as many double unders as possible.

Count your double unders.

Lastly there’s another 3 minute AMRAP of 10 Push ups and 10 pistols.

Scoring:

Multiply round 1 and 3, then add that to your total of Double unders.

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10-9-8-7-6-5-4-3-2-1

Thrusters (40/20kg)

Ring dips

Overhead squats (40/20kg)

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Hang ring approx 45cm above athlete’s fingertips.

Five rounds for time:

50 Jump ‘n touch

40 Squats

30 Sit ups

20 Push ups

10 Pull-ups

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15-12-9-6-3

Plate Thrusters (20/10kg)

Burpee-Pull ups

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Deadlift 5 x 3 (Max)

Back squat 5 x 3 (Max)

Shoulder Press 5 x 3 (Max)

Static pull-ups 3 x Max

5 x 400m Sprints

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“Nasty girls”

Three rounds for time:

50 Squats

7 Muscle ups

10 Hang Clean (60/40kg)

*If athlete is unable to perform muscle up, then the movement may be substituted with 14 Pull-ups and 14 ring dips.

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30-25-20-15-10 reps of:-

Burpees

Box-jumps

Toes 2 Bar

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‘Mary’

20 Minute AMRAP…

5 Handstand Push-ups

10 Pistols (One legged squat – 5 per leg)

15 Pull-ups

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Suicide run medley

- Then -

Four minutes to run 400m, then do as many KB swings (1.5/1 Pood) as possible. Count the number of swings. then, two minute rest. Three rounds. Add total KB swings as your result.

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21-15-9

Deadlift (100/70kg)

Burpees

Toes 2 Bar

Butterfly Sit-ups

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