WOD:

15 HSPU (3 abmat)
15 Ring Dip (blue band)
15 Push Up

Upper body smoked after 1 round!

EMOM 12:
1: 3 Narrow grip bench press
2: 2 weighted pull-up

Accessory 3 from library

Joka alkava min 12 min ajan

Odd: 1 legless köysi (tai niin ylös ilman jalkoja kun pääsee ja loppu jaloilla)
Even: 8 pistoolikykkyä vuorojaloin

Team WOD - Station Rotation
5 rounds with 1 minute rest between rounds (one round is a complete rotation through)

1 Lap crawl
1 Lap underwater
1 lap crawl

DL
Box Jump

Rx’d Workout
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts
Men use 225 lb.
Women use 155 lb.
Time cap: 45 minutes
Tiebreak: None

Scaled Workout
21-15-9 reps for time of:
Synchronized jumping pull-ups
Synchronized deadlifts
Men use 135 lb.
Women use 95 lb.
Time cap: 45 minutes
Tiebreak: None

5 rounds
400m run
30 box jumps 24"
20 wall balls 14# 10'

PR by 6 minutes, Even after doing the morning WOD before!

2k Row - 1:50/500m pace
200 Double Unders
25 Chest to Bar Pull ups
3x10 Tap-go Deadlifts (295lbs)

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Hang Power Clean 3.3.3
45.65.70 (failed @75)

Then:

15 min AMRAP

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

65# C&J, Plyo Push-up ok, Lateral box jump over 2 green boxes stacked. Ok through 1st round & failed to jump left after that. 7 +5 Plyo Push ups