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AMRAP

for 20 minutes keep adding 10kg for each round on barbell.

Team WOD of 2 24 clean squat 40kg 12 synchronized burpees 24 clean squat 50kg 12 synchronized burpees 24 clean squat 60kg 12 synchronized burpees 24 clean squat 70kg 12 synchronized burpees

We have split first 40kgs in 6s each (you go ai go). 50kgs in 4, and rest is generally 1 each or 2s if we felt like it.

8min AMRAP (Scaled for me) 3x wall climb 10 GHDSU

Did 3 full rounds and 3 reps.

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Strength Back Squat EMOM

1-5mins EMOM 100kg 5RM

1min rest

6-10mins EMOM 110kg 4RM

1min rest

11-15mins EMOM 120kg 3RM

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10mins EMOM 30secs plank 30secs off

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10mins EMOM 30secs max cals row 30secs off

Total cals in 10mins : 123 cal

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20 mins AMRAP 3x deadlift 3x power clean 3x jerk 6x deadlift 6x power clean 6x jerk … keep adding 3 reps till you hit the time cap

50kg on the barbell

Finished 15x and did 33reps in 18reps.

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2x30 Kettlebell Russian twists

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21:34 for the team wod (Vural&Cengiz) Damn those push-ups.

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Strength 4x10 back squat (80kg)

Conditioning WOD Modified from “The Ghost” (changed DUs with pullups) 6 Rounds for max reps of: 1 minute Row for Calories 1 minute of Burpees 1 minute of Pull-ups 1 minute Rest

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Benchmark WOD - Linda 10-9-8-7-6-5-4-3-2-1 Deadlift Bench press Clean Scaled to : Bench press : 60kg (had to drop it down to 50 in the middle and then 40 at the very end. vench is one of my weaknesses) Deadlift : 120kg Clean : 60kg

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Strength 5x2 deadlift (climbing 120kg to 140kg) WOD 30 Thruster (40kg) 30 ring row (alternated instead of c2b) 18 Squat Clean (50kg) 18 Burpee box jumps 24 Thruster (40kg) 24 ring row 12 Squat Clean (50kg) 12 Burpee box jumps Core 15 Dragon fly 30x3 Kettlebell Russian twist

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Strength

- 5x5 back squat - 80kg across

- 7 x (1 Snatch Grip Deadlift + 1 Snatch Grip High Pull + 1 Power Snatch + 1 Hang Power Snatch)

- 20 negative pull-ups

WOD

21 18 15 12 cal row

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9min EMOM
6 front squat For time
30cal row
30 deadlift
25cal row
25 knee2chest
20cal row
20 GHDSU
15 cal row
15 push press
10cal row
10squat clean
5cal row
5 snatch
Time: 20:40 For time
30x clean&jerk
Time: 5:20 50kg on barbell for all

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5x3 strict  shoulder press

4rnds 10powerclean 40kg 10lunge 40kg

30-25-20-15-10-5 cal row 21-18-15-12-9-6 burpee

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front squat 3rm 10 min emom

2rnds of 24cal row 24 deadlift 24boxjump 24 wallball 24 handrelease pushup 24boxjump 24wallball