For time:

15 x Wallball 6kg/3kg
300m Run

15 x MB Clean 40lbs/6kg
300m Run

15 x Pullups
300m Run

15 x Jack Knives
300m Run

Maandag
Gymnastics techniek.

Five rounds for load and time of:
15 Handstand Push-ups
10 Deadlifts

DL: 3x5

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets

Chelsea

Each min on the min for 30min
5 pull ups
10 push ups
15 air squats

30min EMOM

1min max bar holds

1min Hollow holds

1min Deck squats

10 kierrosta:
-500m juoksuu
-1 x apinarata
-10 x punnerrus
-20 x vatsa
-30 x kyykky

Strength

Front squat 5/5/5+

Metcon

5 RDS

15 pushups
5 jerks 70/45
6 oh backthrow slamball 35/25
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/851/20150616_200841.jpg)

500m Row
21 x Kettlebell swings
12 x Pull-Ups

10min AMRAP of:

• 15 KB Swings/10 KB Snatch
• 10 Lunges w/KB
• 150m Run

Tulokseksi kaikkien tekemiesi liikkeiden yhteistulos, ja kommentteihin käytetyt painot ja skaalaukset sekä kierroksien määrä.