3 Rounds
5 muscle-ups (15 ring rows)
10 deadlift 225/155 (adv deficit)
30 sit-ups
run
*after each round the run will increase 50m/100m/200m*
Skill: 2 part clean 10 cycles
Block Strength
Pause full snatch (10 cycles build up to heavy)
8×2 Power snatch
Endurance: Run 2k
Part A: Tabata
Floor wipers, jump squat, leg raise, push up
Rest 5min
Part B
27 G2O (45/25)
run 400m w/med ball (20/16)
27 Russian twists (45/25)
run 400m w/med ball (20/16)
27 KB swings (53/35) adv 70/53
run 400m w/med ball
27 Wall ball 2fer (20/16)
30 push jerk 135/95
15 T2B
20 push press 135/95
15 T2B
10 strict press 135/95
15 T2B
Skill: 5/5/5/5/5 strict press
Block Strength
3 rounds max rep hspu (rest 2min between rounds)
5×5 ring rows
3 rounds max dips (rest 2min between rounds)
Endurance: 5 rounds row 250m (rest time it took to complete the 250)
For time:
10 Handstand push-ups
15 Deadlifts (250 lbs)
25 Box jumps (30″ box)
50 Pull-ups
100 Wallball shots (20 lbs, 10′ target)
200 Double-unders
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
10 rounds
shuttle run
5 k2e
shuttle run
5 thrusters
shuttle run
tire jump throughs
sprint
*this wod will be 2 min emom. Youll have 2mins to complete the round and then rest will be time left over*
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