27 wall ball
27 box jump
5 basket rope climb
21 wall ball
21 box jump
5 basket rope climb
15 wall ball
15 box jump
5 basket rope climb

Day 4: B

AMRAP with muscular failure
max 36 reps+2,5kg

15/ 15/ 15 70 kg deadlift
9/ 8/ 9 27 kg clean & jerk
45x40kg bench press

10 Dumbell Push Press @ 2x45lb
10 Burpee push up + box step overs @ 2x45lb

5 rounds with 2min rest inbetween, each round for time

WOD:
3 Shoulder Press on the minute for 9 minutes at 55% of your 1 RM
For me 55% is 88#, so I rounded to 90# and did the reps there. Easy peasy!

Rest followed by:
10 minute AMRAP
3 Wall Walk
9 Burpee Box Jump

This AMRAP, not so easy peasy. Wall walks suck. My first time doing them ever. Honestly.... ouch. Those things are quite taxing! Something new to work on....
Total rounds: 4, + 3 wall walks & 6 burpee box jumps

Push Jerks
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

10 kierrosta aikaa vastaan:

• 15cal BikeErg
• 10 GHD-istumaannousu
• 15cal soutu
• 10 shoulder-to-overhead @ahap (UB)
• 15 swingi (ven.) @ahap (UB)

Stoh ja swingit niin raskaalla kuin mahdollista, mutta kuitenkin niin, että saat tehtyä kaikki unbroken. Painot kommenttiin.

Back squats based on 90kg 1RM
Start 6x6 with 62,50kg

Skill
5 minute AMRAP of Strict Muscle Ups - 19 PR

WOD
5-4-3-2-1 reps for time of:
Squat Cleans (80kg)
Muscle-Ups
It's been a while since I've done a heavy metcon like this. This was brutal!

Hang Squat Cleans
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

10 minutes EMOM:
5 Deadlifts

rest a couple minutes

10 minutes EMOM
5 Push Press using dumbells