East Summer Challange vol.4

8 rounds for time:
Men athlete(MW) 10 DB Bench Press
Women athlete (WA) DB Hold at the same time
7 synchro Toes to Bar

MA DB Hold
WA 10 DB Dedlifts
7 sychnro Pull Ups

DB 2x22,5/2x15 kg

10 min AMRAP
1 athlete work / 1 rest
change every 1 round

30 m sandbag bear hug carry
(2x15m)
10 snadbag squats
10 Burpees over sandbag

56/30kg
*15m= 1 rep

Buy in
40/40 DU
(1 work /1rest)
then
24m WA walking lunges
24m MA walking lunges
20 Synchro Thrusters

24 m WA walking lunges
24 m  MA walking lunges
20 sychro Hang Power Snatch

Cash Out
80 Cal ROW (split anyhow)

4 rounds for time:
2 Rope Climbs
12 Burpees Box Jump
9 Power Cleans 40 kg

For time:
3 Rope Climbs
12 Box Jump
9-7-5-3
Clean and Jerk
60/70/80/90

For time:
Buy in 100 DU
then
3x 12 m HSW obstacle
Cash out 20 HSPU parralletes

For time:
15 Deadlifts 100kg
25 Toes to Bar
15 Deadlifts 100kg
25 C2B Pull ups

10 Deadlifts 120kg
15 Bar Muscle UP
10 Deadlifts 120kg
15 Ring MU

For time:
15 Deadlift 60kg
15 T2B
15 Deadlift 60 kg
15 Pull ups

10 Deadlift 70kg
10 C2B Pull ups
10 Deadlift 70 kg
5 Bar MU

10 min AMRAP:
30 DU
20 KB snatch 16 kg
6x 15m shuttle run

WOD #1 TC: 4 min
 Test 90-60-90
1:30 max reps of CLEAN AND JERK
1:00 Rest
1:30 max reps of SNATCH

Barbell 70kg

For Time:
750m Row
40 WBS 6kg
20 HSPU

For time:
15-12-9

OHS 50kg
C2B Pul lup

60 DU

9-12-15
T2B
Power Snatch 50kg

For Time:
6x 15m shuttle run
15 STOH 2xDB 22,5kg
6x 15m shuttle run
15 Thrusters 2x DB 22,5kg
6x 15m shuttle run
15 Burpees over the DB’s

For time
5 Rope Climbs
20 SA KB Thruster 32kg
15 Burpees Box Jump Over 60cm (step over)
5 Rope Climbs
20 SA KB Snatch 32kg
15 Burpees Box Jump Over (step over)
5 Rope Climbs
20 SA OH Lunges 32kg
15 Burpees Box Jump Over (step over)

For time:
10 min AMRAP
1000m ROW
in remaining time:
12m HSW
24 m (2x12m) Lunges 2x22,5 DB

10 Rounds for time:
1 (women) 2 (men) Rope Climbs
7 Box jump  60/50 cm
7 Power Cleans 60/40 kg