Run:

200 x8
2 seconds rest between rounds

Avg; :34 seconds per (estimated) 200m

WARM-UP:
500m Row: As Fast As Possible (TIMED)

STRENGTH:
Back Squats: 3-3-3-3-3

WOD: TCB
21 HSPU
10 Box Jumps (30″/24″)(Open At The Top)
21 Ring Dips
10 Box Jumps (Open At The Top)
21 Push-Ups (Hand Release)
20 Box Jumps (Open At The Top)

Thoracic Flow video

Level 5 on C2 Rower

3 RM lisäpainoleuanveto

3 x legless köysikiipeily tai skaalaukset

Back to working our posterior chain after an upper body start to the week.

Warm Up:
Start Squatting
Kang Squat (Good morning to squat to good morning to standing)

Mobility:
PNF Hamstring
Sit in squat

Max Effort:
High Bar Back Squat
5 @ 75% of 1RM [225 lbs]
3 @ 80% of 1RM [225 lbs]
3 @ 85% of 1RM [240 lbs]
1 @ 90% of 1RM [250 lbs]

MetCon:
3-6-9 Dead Lifts @ 275 lbs (Rx was 315)
50-50-50 Backwards Jump Ropes

“Heather”

As many rounds as possible in 28 minutes of:
8 Burpees (jump and touch an object 12” out of your reach attached by a rope or cord)
17 Military standard sit-ups
84’ Bear crawl

7 rounds exactly.

Wod was followed by 10 minutes to find max clean (power or squat)
175lbs (PR)

135lbs
155lbs
175lbs
195lbs

10 HSPU (3 strict)

9-7-5
GHD
TTB

Not real sure of the time...

• Work up to a heavy weight in TGU's - both arms

• 3 rounds of max reps on bench press, at 65% of your 1RM. (#60, did 10,12,10)

• For reps:
  2 minute row - for calories (35)
  2 minute DU's - did 181 singles (90)
  2 minute situps - 50
  2 minute shoot thrus - 5

• 3x200m run