Skill:
Ring Dips
3-3-3 @31x1
25db / 37lb vest / 37lb vest + 25db

WOD:
75 Double Unders
Then….
4 Rounds of:
15 Pushups
10 Deadlifts 225
finish with 75 Double Unders

LAUANTAINA 12.4. JA SUNNUNTAINA 13.4. valmentajat koulutuksessa SALI SULJETTU.
PITKÄPERJANTAINA 18.4. SALI AUKI 10:00 - 13:00
LAUANTAI 19.4. SALI AUKI NORMAALISTI
PÄÄSIÄISSUNNUNTAI 20.4. SALI AUKI NORMAALISTI
MAANANTAI 21.4. SALI AUKI 10:00 - 13:00

20 Minute AMRAP
10 Push Press 115lbs
10 KB Swings 1 1/2pd
10 Box Jumps 24"

100 Burpee Pull Ups

5 rounds of the following triplet:
DB Bench Press x 10
KB Swings (using DB) x 10
40 toe taps on top of bench (speed)

For time 6 rounds:

At the start of each round do:
5 Cleans (60kg/40kg)
20m walk bar in front rack

1. 20 Wall Balls
2. 20 Kettle Bell swings (24/16)
3. 20 Box Jumps (24"/20")
4. 20 Pull Ups
5. 20 Double Unders
6. 20 Over bar burpees

3 Rds
15 Push Press 95lbs
15 T2B

Lift (Post WOD):
Deadlifts –
235 – 255 – 275 (PR)

Each min on the min for 30 min:

5 Pull-ups
10 Push-ups
15 Squats

19 solid rounds
+ (6) 5 burpees buy-ins
+ (5) additional rounds
————————————
30 rounds in 30 mins

For Time:

30-20-10
Deadlifts (185/135)
Box Jump Overs (24″/20″)

Directly into…

10-20-30:
Kettlebell Swings (70/53)
Row Calories

KG: Barbell – 84/61
Kettlebell – 32/24

Squats
4x9 @155

Rest 5 mins then:

5 rounds
5 box jumps 30/24
10 pullups
15 wallballs 20/14 @10ft