21-15-9
A2G OHS 95#
A2G FS 95#
A2G BS 95#

ghd sit ups w/ 14lbs wall ball
10-8-6-4-2

ghd back extension w/7kg DB
10-8-6-4-2

4 kierrosta:
7 etukyykky
13 takakyykky

Paino 65% etukyykky maksimista

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

1 RM Press (180#)

10 Min AMRAP
20 CTB pull ups
20 Clapping push up
20 sit ups
20 squats

modified due to equipment
10 rounds
3 HSPUs
6 Deadlifts @185
12 KBSwings 1.5pood
24 Double Unders - first round at 17 reps jump rope broke. finished rest of wod with first 3 moves. 15:45

Rounds of Bas Rutten All Around Fighting CD

Goal: 10 rounds

Squat
1-1-1-1-1-1-1
(185#) x 4

AMRAP 3 Minutes
7 DB Ground to Overhead (45/30) 40#
7 Pull-ups

2 + 7

15 Minute AMRAP:

9 Pushups – Hand Release

12 KB Swings (1.5/1)

15 Air Squats

*Post Rounds

AMRAP 3min.
5 push press #155
10 alternating hand pushups

rest 1 min.

AMRAP 4 min.
10 deadlifts #155
5 burpees

rest 1 min.

AMRAP 5 min.
5 push press #155
10 alternating hand pushups

rest 1 min.

AMRAP 6 min.
10 deadlifts #155
5 burpees

3 / 5 + 4DL / 2 + 5PU / 5+10 DL, 4burpees