Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

I am not a fan of this workout but it is short so its not that bad. I also did my shoulder press lift today at 155lb that felt good but it is getting heavy.
Count Total reps from all exercises.

4 x 3 FS + 6 BS complex

3min rest between sets

3 x 10 ring dips
10 handstands

AMRAP 15 min:
10 deadlift (70/100 kg)
15 cal row
20 wallballs (14/20 lbs)

Choose ONE of the following sports

Swim 40mins @ 80% 1200m TT pace

Bike 40mins @ 80% 15M TT pace

Run 40mins @ 80% 5k TT pace

Row 40mins @ 80% 5k TT pace

Pre-WOD:
-1RM Power Clean (#165)

For TIme:
-50 Hang Power Clean (95/65)
-40 Box Jump (24"/20")
-30 Burpee
-20 Sumo Dead Lift High Pull (95/65)
-10 Wall Climb

3 rnft
10 cal skierg/bike/row
2 rounds run in cirkle in boks

AFAP
3 rounds of
10 Overhead Squats (10kg)
200m Run
10 Front Squats (20kg)
200m Run (20kg)
10 Back Squats
200m Run

5min AMRAP of:
* 5 sub-1:30/500m pace pulls on C2 rower (women sub-1:43/500m)
* 3 deadlifts 140/90kg

Open Gym 5:15am- 6:15am