1K Row
50 Kettle Bell Snatches, 26# (15#)
750m Row
35 Kettle Bell Snatches
500m Row
20 Kettle Bell Snatches

Day 9
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Sumo Squats 3 sets x 5 reps
15 -> 50.0 kg

Bench Press 3 sets x 5 reps
13 -> 47.5 kg

Deadlift 1 set x 5 reps
1 -> 87.5 kg

ready for +2,5kg

Day 9
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Sumo Squats 3 sets x 5 reps
15 -> 60.0 kg

Bench Press 3 sets x 5 reps
15 -> 85.0 kg

Deadlift 1 set x 5 reps

5->125.0 kg
1x5
ready for +2,5kg

A: 20-30 DU, B: 10 db snatch 22,5/15, 10 steps walking lunges with db overhead.

10 minute AMRAP

10 SDLHP @ 40 kg (40/30)
7 Invert lateral bar burpees

EMOTM, for 10 minutes
30 second plank
5 burpees

2 minute rest, then
EMOTM, for 10 minutes
5 pullups
10 pushups
15 air squats

AT HOME -I finished all rounds. Usually @15-20 left in each minute. 1 leg on chair for pullups. Full pushups.

The Hero wod "D.T.":
5 rounds for time of 12 deadlifts, 9 hang cleans, and 6 push presses.

The Rx weight is 155lbs.

I only did it at 115lbs.

ME Handstand Pushups (Kipped)

• then -

16:00 Tabata Metcon (32 rounds)

4:00 x Burpees
4 x Situps
4 x Squat
4 x Supermans

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

6 Rounds

3 Min. work / 30 sec. rest

Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

100M Run
SDHP
Pushup
Wall Ball
Keep total score for each round.