3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

4 rounds for time:
800-m run
24 alt. walking lunges holding a med ball 6/9kg
12m Sled pull 70/100kg

For time
30 snatches (43/61 kg)

Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.

ΕΜΟΜ 24'

Minute 1: 12-18 Row calories
Minute 2: 10-15 Push-Ups
Minute 3: 10-15 Bike or Ski Calories
MInute 4: rest

"To γυμναστήριο, σήμερα 19/10 θα λειτουργεί μόνο ως Open Gym και στον δεύτερο όροφο, λόγω του σεμιναρίου Birdbox που θα φιλοξενήσουμε στον χώρο. Αποδυτήρια και Kukuowl θα είναι κλειστά!"

"The gym today, 19/10, will operate only as an Open Gym on the second floor, due to the Birdbox seminar we are hosting. The locker rooms and Kukuowl will be closed!"

200-m run
10 strict handstand push-ups

Post-workout:
3 sets:
15 weighted bridges

For time each round:

400m run
18m burpee broad jump
18m walking lunges
rest 2:00

repeat 4 rounds.
Try to maintain the same time on all efforts.

Row , bike or ski for calories
– Switch as needed.

EMOM 24 minutes

Minute 1: 15-20 Wall Balls (6kg/9kg)
Minute 2: 12-16 Dumbbell Snatches (15kg/22.5kg, alternating arms)
Minute 3: 40m-60m Farmer's Carry (2x16kg/2x24kg)
Minute 4: 150-200m run
MInute 5: rest

21-15-9 reps for time of:
Thrusters (29/43 kg)
Pull-ups

Post-workout
Accumulate:
3:00 plank hold

For time
3 rounds of
800m run
40 walking lunges
30 push-ups
20 calories on any machine

21 push-ups
12 hang power cleans (43/61 kg)
800-m run

Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.

Team WOD
For time:

12 Rounds (alternating) of:
200m Run
12m burpee broadjump
20 alternating med ball shots with your partner 6/9kg 3m distance