5X5 Bench Press
135, 145, 145, 155, 155
5X5 Dead Lift/ 5 Clean Pull Hang

135, 135, 155, 155, 155

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under

5 Rounds

EXTRA CREDIT:
5 minute AMRAP
-10 sit ups
-30 double under

6 Rounds + 3 sit ups

Amrap 15
25 ohs 35kg
20 single dumbell hang clean and jerk 24kg
15 ttb

Warm Up
2*
20* jumping Jack
10* Inch Worm
30" bar hang

60m (6*10m) Sled Push (not Heavy)
400m KB Carry (not Heavy) 2*16/2*12kg
30* Strict HSPU
3* Legless Rope Climb
30* Strict Ring Dip
400m KB Carry (not Heavy) 2*16/2*12kg
60m (6*10) Sled Push (not Heavy)

TC 45'

for Time: 21-15-9 21 Thrusters, rest in squats becuase of my shoulder :(
- Thruster (95,65) 35
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

100 reps with 67% of 1RM

Time cap 30 min

36 min
2-3 hlö ryhmät

3 min assault bike
3 min sledge push, you go/I go
3 min AMRAP: 8 DB snatch + 12 T2B
3 min rest

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I did mine with 40# DB's and 25# WB

21 Cleans #135
2 Rope Ascents 15' - No Feet
100M Run

15 Cleans #145
2 Rope Ascents 15' - 2 No Feet
100M Run

9 Cleans #155
2 Rope Ascents 9'
100 M Run

27-24-21:

Ski Erg Calories
GHD Sit-Ups

Moderate and fast weight