Pre WOD: 5 Turkish Get UPs with each hand

WOD: Skills, Make-Up, & Recovery Day

I worked on 1RM Bench Press

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

Manmakers 2x10k DB
Pullups
Abmats

Testing – Day 2

1) 12 minutes to establish a 1RM Push Press.

2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).

5 rounds

25 kb swings 24/16 kg
20 wall balls 10/7 kg
15 Knees to elbows

OH squat

INDOOR FOOTBALL (120min)

RUN
10km

5 minutes AMRAP

Squat Clean & Jerk (Rx 165)

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

20 rounds

50-30-20:

Burpees
Lunges
Situps

Deadlift 5-5-5-5-5

135-155-165-175-180