3 x 3 lisäpainorintatankoon

Go skiing with 1 or both of the kids at West Mountain. It's the best. fun, challenging, great time outside. I cherish every time together. I love to see them have fun, grow, and push themselves. They are getting so good, so quickly. I am blessed.

Tabata 8rds
20 seconds on (hollow hold)
10 seconds (superman hold)

7 rounds of triplet:
3 DL,
4 HPC,
5 FS
(all with same bar, unbroken and no rest between movements)
After each set of the triplet series go to the wall and hold 1:00 in the HSPU position static hold

20min AMRAP
20 Wallballs
10 Burpees

Teams of 2
20-18-16-14....0
Bench Press @ 75lbs
Deadlift @ 125lbs

4 rounds of big time mash up:
Incline med ball pushupsx10,
swiss ball hamstring curls 5 each leg,
back extensionsx8,
L sit Pull Ups x 10,
Ab wheel lateral roll outs 4 each side,
Goblet sumo squatx10

7min AMRAP
21-15-9
Handstand push ups
Chest to bar

3 rounds
20 strict press @ 45lbs
20 toes to bar

Perform sets of Clean and Jerk x 5-6 reps each set. It's ok to put it down and reset, but don't take too long between reps. These are not singles and are not touch and go. Somewhere in between.

Post WOD of C&J:
sets of OHS x 8