E3MOM x 5

20m Handstand Walk
17 Wallball 20/14p

Pysätytysetukyykky 5 x3
2 sek alaspäin, 2 sek pysäytys, räjähtävästi ylös

For time:
Scaled: 3 rounds.
Rx: 5 rounds.
- 1100m run.
- 30 Kb swing (24/16 kgs).
- Pull ups.

10 min to build to heavy 1 rep deadlift

12 rounds
1 deadlift 70%-80% of heavy rep
3 box jumps 24"
5 wall balls 20#

21-15-9 of:

Power Cleans 90kg
Burpee Box Jump Overs 75cm

For time.

3*8

BD bench press

KB row

7 rounds of:

4 T&G Power Clean & Push Jerks 70kg
Run 300m (30kg weighted vest)
4 Strict Pullups (30kg weighted vest)
3 Bar MU

Rest 1:00 after each round.

2x 3 60%
2 x 3 70 %
3x2 80%

Invictus September 1 2014

Strict Handstand Pushups
1 Attempt for Max Repetitions