WOD 18/06/18



1.

warm up

3 rnd not for time

10 cal row

5 muscle clean @20/15

5 front squat @20/15

5 push up


2.

For time

Buy-In: 1 k run

Then, 2 rounds of:

 20 burpees

 4 power cleans @60/45

 6 front squats // //

8 box Jump over

rest: 2'

2 rounds of:

15 burpees

 4 power cleans @50/35

 6 front squats // //

8 box Jump over

rest: 2'

2 rounds of:

10 burpees

 4 power cleans @40/30

 6 front squats // //

8 box Jump over

Buy-out: 1 k run


rest: 5'


3.

weighted strict ring pull up 5x5 rest:1':30''


rest: 3'


4.

-deficit kipping hspu 5 x4 set rest 1°: 30'' rest 2°: 1':30''

-hspu strict 8


rest: 5'


5.

10' skill

handstand

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