warm-up

1-1-1-1-1 front squat - 145 max
1-1-1-1-1 back squat - 185 max
1-1-1-1-1 bench - 185 max

I do not feel comfortable squatting. By the time we got to bench, it was kind a of a throwaway.

"Kelly"
5 Rounds fot Time:
400 Meter run
30 Box Jumps
30 Wall Balls

50-40-30-20-10
Thrusters
Burpees

Narrow stance front squat to a low box
10x2r @ 75%
Go every 36s.

18 Minute AMRAP
15 – box jumps (24″)
12 – push press (95) scaled due to back issues
9 – Toe 2 Bar

WOD

• 4km sprint with bike on the highest gear
• Rest
• 4km sprint with bike on the highest gear

Total time counts

Not happy at all! 8 minutes to the city and 12 back. Damn it got windy while I was having my hair done!

4 ROUNDS:
30-40s Upper position Bar dip hold

10 + 10 Snatch grip one hand press

10 + 10 (weighted) Cossack Squat

10 + 10 One hand KB bench press with other hand on hold on top

CORE 3 ROUNDS:
10 + 10 Standing rotations with a band

5 + 5 Knee hovers with hip extensions

5 + 5 Laying Straight legged rotation

Öka upp till ett max

12 min EMOM
3 Clean and Jerks
10 Over the Bar Burpees
-5 minute rest
12 min EMOM
3 Snatches
Broad jump for 75 feet

For time:

5 Rounds

• 10 Bar facing Burbees
• 10 Oh Squat 50kg
• 20 GHD Situps

Then

• 50 Steps OH walking lunges 50kg