Do 5 rounds of the following couplet
10 Front Squats (from the ground)
6 weighted pullups

Not For time, but move at a decent pace

Sali suljettu Mikko Salo Training campin vuoksi.

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https://www.wodconnect.com/reebok-crossfit-33100/seminars/634

4 x 8
AHAP, get the posterior chain working HARD!

50 double unders
40 burpees
30 wall balls 20#
20 OHS 95#
10 pull ups
800 meter run
10 pull ups
20 OHS 95#
30 wall balls 20#
40 burpees
50 double unders

Do 6 plus rounds of the following couplet. Minimize rest and go for heavier weights overall.
Dumbell Bench press (6-10 reps each set) going really deep for max ROM and no bouncing, control the weight

Single leg lunges (with rear leg raised on bench behind) deep, holding dumbells at your sides

5 Rounds for time:
500m row
5 MU
5 Snatch 50kg

30min timelimit

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees

Rest until the clock hits 10:00 and then…

For time:
30 Squat Clean & Jerks (155/100 lbs)
(perform as squat clean to overhead anyhow – thruster out of the bottom is fine)

Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
10 Toes to Bar
5 Bar Muscle-Ups