Complete as many reps as possible for:
Strict pull-ups

”Captain Insano”
3 Rounds For Time:
20 Deadlifts (245/165)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (60’s/40’s)
15/10 Calorie Assault Bike

”Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

4x1min ON/1min OFF

Alt. Singel Unders / Double Unders

Partner WOD

100-75-50-25 Wall Balls
80-60-40-20 MB Situps
60-45-30-15 Box Jump Overs
40-30-20-10 Pullups

Timecap: 30min

Split Jerk 3x4x60%
Split Jerk 4x2x90%

Benchmark "Elizabeth", cap 16 min

21-15-9 FT

Clean 61/43 kg
Ring dip

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https://www.wodconnect.com/workouts/elizabeth-180e914b-5a15-4051-a7e2-bc4e789db060?secret=fc7ec2

Eilinen/

Esikevennetty boksi hyppy 30kpl

Raakatempaus puolesta reidestä
10x2@50-65%

Valakyykky, 3s stoppi alhaalla

5x3

Rack pull 4x7

Monday
Strength: 20 mins to perform 5x5 back squat
Start first set @80% and try to build each set.

Wod: 6 min AMRAP
6 Thrusters@40/30
6 pull ups

Strength: 20 mins to build upto 80% and also complete your 5x5 , aim to increase weight each set where possible

Wod: go hard and fast !!!! Test out your ranges