10x2 Deadlift
100 sits ups
(75 abmat/25 GHD)

Teams of 2 Partner Wod
Partner : Plank Hold
4 min Work 1.5 min Rest
1. Taters
2. Alt Russian Swing
3. KB Diamond Push-Up
4. KB Sit-Up & Press
5. Goblet Squat
@12/20

• Interval:
1 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest
3 Interval of:
Row 500 m @ > 90% MHR (prova a tenere lo stesso 500/split dei 1000 m)
1:1 rest each interval

Shoulder Press 3.3.3 75lbs

Then:

15 min AMRAP

5 HSPU

10 Ring Dip

20 Wallballs 20/14
6 1/3 +5( 6rds +hspu&dips)

Then I also got my first kipping pull up!!

deload 3x5

TGU 3 x 2 w/s

3 Rounds
5 X HSPU
10 X Pullup
15 Step Ups each leg (low box)
20 Pushups
25 Mountain Climbers
30 Swings
35 Abmat Situps

Front Squats - 5x185, 5x215, 5x235, 5x255
1 Rnd - 500m Row, 50 DUBs, 400, 40, 300, 30, 200, 20, 100, 10

1 min 15 burpees
1 min 12 sumo deadlift highpull
1min 40 abdominal on the floor
1min 16 single arm kb snatch (8xright, 8xleft)

Seated Military Dumbell Press:
- 18kg x 5 = 180 (each arm)
- 20kg x 4 = 160
- 22kg x 3 = 132
- 24kg x 2 = 96

- 26kg x 1 = 52
TOTAL = 620

Barbell Shrugs:
- 60kg x 5 = 300
- 80kg x 5 = 400
- 100kg x 5 = 500
TOTAL = 1,200

Cable Side Raise:
- 5kg x 5 = 50 (each arm)
- 5kg x 5 = 50
- 5kg x 5 = 50
TOTAL = 150

Hang Clean to Push Press:
- 20kg x 3 = 60
- 40kg x 3 = 120
- 60kg x 3 = 180
- 70kg x 2 = 140
TOTAL = 500

     GRAND TOTAL = 2,470

10-8-6-4-2
Ground to overhead 60kg /40KG
bar over burbee