A: Skin The Cat (skill)

B: PW Sn@30% av 1RM

C1: 100m Sprint
C2: 30s PP
C3: 30s BJSD (Boxjump Step Down)
vila 2 min
x 3set

A1: Utfall, KB i händer 20rep
A2: Armh. smalt gr/exc. 6-8r
A3: Exc Pull Up 4-6@32x2
vila 60s x 4 set

B1: Hands hold 30s
B2: DL TnG 7@50% 1 RM
B3: 200m@80%
x 5set

3 sets of 5 reps of Overhead Squat

10 kierrosta
15x heilautus
15m akk
50x naru
5xpunnerrus
1min lepo

BP: 3x5 (75%, 80%, 85%)
(Add 2.5kg your 1RM)

5 RFT :

3 x Power snatch
6 x OHS
9 x C2B

(Rx: 60/40kg)

http://opexfit.com/april-26-2014/

8min 85% effort
AD 20cals
12 KBS russian 1.5/1pd
12 box jump sd 24/20″

rest 4mins

8min 85% effort
10 T2B
bear crawl 10m
5 PS 115/75#

rest 4mins

8min 85% effort
Row 150m
20 DU
5 HSPU

Notes:
– work on pacing the work so it is sustainable
– start, maintain, and finish with the same pace
– do not try to go faster at the end
– where you able to maintain the same pace per 8min

40 walking lunges
20 box jumps60cm/50cm
40 walking lunges
20 ring dips
40 walking lunges
20 pull ups

4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

For time:
- 25 Pull-ups.
- 50 Deadlifts (60/40 Kgs.)
- 50 Push Ups.
- 50 Box jumps (24"/20").
- 50 Floor Wipers (60/40 kgs).
- 50 Kb Clean and Jerk (16/12 Kgs).
- 25 Pull-ups.