”Karen”
150 x WB

4rds
8 x Chin Up, weighted if you can
rest 3min

Accessory
3rds
8-12 x Bench Press
rest 90s
then as super set
8-12 x Push Press
8-12 x Bent over row with 2s pause at top of the movement
rest 2min

Lepo/Mobility
Mobbailut 6:30 & 18:30

EMOM 21 min
1. min Row cal
2.min 10 Pull ups
rest of the min Thrusters (42.5/30)
3.min Rest

For time
100-80-60-40-20
DU
10-8-6-4-2
Snatch (185/125lbs)
15/12cal Bike after Snatches

4rds
8 x Front Squat
rest 2.5min
8 x Romanian DL
rest 2.5min

Accessory
3rds
Split Squat x 8-12/side
rest 2min
Leg Curl w/ball x 8-12
rest 2min

Lepo/Mobility
Mobbailut 17:00

Hiihto

WOD
Every 90s
untill failure
30 x DU
8 x Power Snatch 42.5/30
8 x T2B