Eilinen/
Lepo

Find 1RM bench press - 135!!

WOD:
For Time
Max situps in 2 mins, stop at 100.
If not to 100, finish balance in burpees.
70 situps, 30 burpees - 4:06

5 rounds
5 burpees
10 pull ups
15 push ups
20 squats

22 KB Swings @ 32kg
22 Box Jumps 24"
Run 400m
22 Burpees
22 Wall balls

3/6/9/6/3
Snatch Grip Deadlift
Hang Snatch
OHS
all at 40kg

12 minute AMRAP
1 KB SDLHP @ 32
1 Box jump 24"
1 Push up

Cycle rounds as many times as possible.
Completed 11 rounds and 8 push ups, 230 reps

Find 1RM bench press - 285

Max reps @ 75% of 1RM - 9 @ 225#

WOD:
For Time
Max situps in 2 mins, stop at 100.
If not to 100, finish balance in burpees.
68 situps, 32 burpees, 3:56

Run 800
21 Ring Dips
21 Supine Rows (feet on box)
Run 600
15 Ring Dips
15 Supine Rows
Run 400
9 Ring Dips
9 Supine Rows

BARBELL SESSION:

15:00 TO ESTABLISH A SINGLE HEAVY SET FOR THE FOLLOWING COMPLEX

Power Clean + Hang Power Clean + Hang Clean

185# Complex

CONDITIONING:

A. 3 Rounds for time of:

15 Hang Power Cleans 155/105
15 Bar Facing Burpees

Strength Work – HSPU 5x3 cada vez subiendo mas el nivel de las manos, acabe con los discos de 20, 15 y 10 juntos
Luego:
10,1,9,2,8,3,7,4,6,5,5,6,4,7,3,8,2,9,1,10
Wallballs
Burpees