A: Triple jump x8
B: Power clean 5x3
C: Standing SL hamstring curls 3set
D: WPU 3x4
E: Strict chinups Supinated 1xMax
F: Seated rows 3x6
G: DB alternating biceps curls 1xDrop set

For Time
40 Wall Balls 20/14p
40 Hang Cleans 42,5/30kg
40 Pull-Ups
40 Deadlifts 42,5/30kg
40 Push-Ups
40 Box Jumps 24/20"
40 Kettlebell Swing 24/16kg
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches 42,5/30kg
40 Double-Unders
40 Sit-Ups
40 Burpees
Short distance run after each 40-rep movement

6 sets x 1 @ 85%
Start with bar 1cm off the ground, hold it there for 3sec

WOD:

3 Rnds

Max Rep Low Bar Back Squat @ 50% of your 1 RM.

Rest 2 min

Followed by:

9 Rounds of:

9 Ring Row

9 ABMAT

9 Squat (did box step ups in place)

9 Lunges

You must hold a 20/14lb Med Ball for the entire WOD. Where you hold it is up to you.

Two rounds for time of:

100 Double-unders 3:1
50 Shoulder to overhead 95 lbs / 65 lbs
25 Toe to bar

then

Hang Squat Clean
2-2-2-2-2

10 kierrosta aikaa vastaan:

• 20cal SkiErg
• 10 GHD-istumaannousu
• 10 GHD-selänojennus

135 min
1.GS
A. Bfly practice for 10 min
- 6 6 6 7 6 = 30 reps

Hard routine
2.WL
A. Snatch - build to H1

B. EMOM10: snatch x 1 @ 85-90 % of A - 47.5 kg

3.Conditioning
A. 7 min AMRAP:
3 - 6 - 9 - 12 ...
Clean & jerk @ 40 kg
TTB
Result: 5 CJ @ round of 15

B. 3 RFT:
15 cal row
10 HSPU
15 CTB > 12
Result: 11.11
Rounds: 3.40, 3.55, 3.36

4.Accessory
A. 3 rounds:
10/s. Side lateral squat w/KB - 8 kg
10/s. single leg glute bridge

Power Clean 3.3.3.3.3
You may not take your hands off the bar between reps or reset. It’s touch and go.

Worked my way up to 185 3 rep, I did 195 but let go of the bar on the 3rd rep. ARgh! regardless this was a PR on my Power Clean 3 rep, woot!

Then:
3 Rounds
10 Power Clean @ 70% of above weight (135#)
50 Double Unders

1 Mile Run

36 Deadlift 95

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders Singles

Got a few doubles out, mostly did singles. Progress, bitches. Progress.

6.86 miles (Riverwalk)