12 kb snatches 32/24kg
1 rope climb

Tempaus veto + tempaus polven yläpuollella, (1+2)x8 50%-->

for Time:
21-15-9

-Squat Clean (135/95)
-Ring Dip

Post WOD:
40 T2B

20 min AMRAP

1 HSPU

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

*did first 4 rounds hspu's 2 mats; moved to tire/inverted pushups
got 7 rounds 2/3 +10 squats

Skill:

3x12 Band Pull aparts (BB)
2x12 Lateral raise (20# DB)
2x12 Front raise (20# DB)

WOD: 5 RFT

6 Deadlifts (205#)
25 Air Squats
15 Slam Ball (20#)

5 Rounds for time

• 7 K2E
• 7 KB swings 20kg
• 14 Goblet lunges 20kg
• 14 Handsstand alternating hand releases (7 each hand)

Hand releases: Static handstand hold where you let go with one of the hands at a time

SMT Turkey Trot

22:19

Back Squat 1RM

Hand Stand Pushups (3 rounds of 8 reps)
Double Unders (3 rounds of 30 reps)

*HSPU continue to be the bottleneck

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM