3 rounds
10 ring dips
10 passthroughs
10 T2B
10 pistols/alternating

15-10-6-3-1-3-6-10-15 reps of:

• BB sumo deadlift high pull

5 rounds for quality
5-8 push presses @ 60-80%
5-8 pull ups (l-pull ups, chin ups/pull ups, weighted pull ups, strict ctb)
2-3 min rest between rounds
Tulos kenttää pp painot.

2 Rounds of:

Run 800m
30 Ring Dips
Run 800m
30 Thrusters 50/30kg

21-15-9
Power Clean (60/40kg)
Front Rack Lunge (60/40kg)
Push Jerk (60/40kg)

10 +10 yhden käden kahvakuula heilautusta
10 x boxi yleisliike

EMOM until fail of:

odd minutes:

• burpee
• jumping rope (10x)

even minutes:

• DB/KB uni muscle snatch (16/8 kg)
• sit-up

30’ AMRAP of:

• 20 box jumps (60/40 cm)
• 20 rope jumps
• 20 BB front lunges (30/14 kg)
• 20 rope jumps
• 20 DB squat jumps (12/6 kg)
• 20 rope jumps
• 20 kneelings
• 20 rope jumps

Full Clean- 1RM

 

Elizabeth

Clean 135/95

Ring Dips

21-15-9

 

Score: 1RM/Time 

 

PostWOD:

400m cool down run

Sweeping pigeon

Archers pose

Front rack stretches

 

4 rounds

Run 1200 m
Rest 3 min