Deadlift 4x3x80-90% 1RM
Clean and jerk 5x2+1x80% 1RM of your jerk
4x5 box jumps
4x 5 box jumps over the box
4x5 box jumps with short contact
4x5 drop jumps

Split up the reps any style.

Record strategy, scaling and thoughts.

10!
Pull-ups
Box Jumps
Weighted Sit-ups

3-3-3-3-3

Karjalan kovin 2013 3. laji:
aka Shuttle Fran, 3 kierrosta:
(Lyhyt)juoksu
10 thrusteria miehet 60kg/ukkelit 50kg/naiset 40kg/hyvin kypsyneet naiset 30kg
10 C2B/masters normi leuka

WOD “T”

3 rounds for time of:

8 Hang Snatch (full squat) 60kg/30kg
23 C2B Pullups
32 Single Arm BB OH Walk Lunges 20kg/10kg
*There is a 15 minute time cap.
Notes: Single Arm Lunges should be apportioned with 16 steps taken while
the BB is held with the left arm, and viceversa

Walk back to where you started, let the heart rate settle and then go. Toe the line between keeping it challenging physically and resting enough to be able to sprint every time.

3 Max sets of weighted pull-ups with decreasing weights each set.
First set should be done with a weight you can do 7-10 strict reps with, then lower the weight and do another max set, and then once more with an even lower weight for a third final max rep set.
Rest as needed between sets. Nothing less than two minutes, nothing more than four.

Walk back to where you started, let the heart rate settle and then go. Toe the line between keeping it challenging physically and resting enough to be able to sprint every time.

Bench Press 4×4 70-80%
First weight should be at 70% climb up towards 80% with each set. If you get close to failure go back down towards 70%
Grip should be very close to press grip, nothing super wide. Move the weight up as fast as possible.