Deadlifts 6×5 --> 3RM: 100kg
Pull Ups 5×5
Push Ups 4xMax

AFAP all couplets 21-15-9
Push Jerks (30 kg)
Box Jumps
*Rest 3 min

KB Swing
Knees 2 Elbows
*Rest 3 min

OHS (10 kg)
Burpees

Pre-Wod:
-10 X 3 Back Squats (increase weight each set)
-1 Max Height Box Jump After Each Set

WOD: For Time:
-1000 Meter Row

Post WOD: Pick one:
-50 GHD Sit UPs
-50 T2B
-100 Sit Ups

3 rounds:

2 Hangcleans
1 Jerk
2 Hangcleans
1 Jerk
2 Hangcleans
1 Jerk

Weight: 35 - 40 - 42,5

5 x 2 @ 42,kg

3 x 10 @ 35kg
3 x 3 @ 40kg

• Behind the neck press

3 x 5 @ 20kg

3 x Max pull-ups:
5 - 4 - 4

3 x Max ring dips:
3 - 3 - 2

Front squats

5 - 65k
5 - 70k
4 - 75k
3 - 80k
2 - 82.5k
2 - 85k

3 x
10 Deadlifts 70k (5 - Stiff legged, 5 Romanian)
30 Seated russian twists with 10k medicine ball

10,9,8,7,6,5,4,3,2,1

Deadlifts 75k

Ring dips

Pre-WOD:
- 7 Turkish Get Ups with each arm

WOD - For Time:
25-20-15-10-5
-Hang Cleans (#95/65)
-Double Unders
-Box Jumps (24"/20")

Post:
L-Sit Tournament