15 X 1 Deadlift @ 75% of last weeks 2 rep max

265

WOD: For Time: 21-15-9

-Push Jerk (135/95)
-Bar Facing Burpee

8:04

A: 3min amrap:
15 Calorie row
15 Power Cleans 50/35
Rest 3:00
3min amrap:
12 Calorie row
12 Power Cleans 60/40
Rest 3:00
3min amrap:
9 Calorie row
9 Power Cleans 70/45
B: 20min EMOM(Optional)
Odd: 18/15 Calorie Row
Even: Amrap HSPU
Choose a number you can hold for the whole workout. Allways leave 3-5 reps in the tank. This should not be a killer workout, find a working pace.

Squat Challenge Lift-9

Grace + More

30 Ground to Overhead 135/95

2min Rest

20 Ground to Overhead 135/95

1min Rest

10 Ground to Overhead 135/95

PR'd Grace - 3:47. Last time was 4:17

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 rkbs
6 v-ups
8 sec plank

Metcon/*Rx(13)
3rds
500m row/40 cal airdyne
15 kbs 53/35-*70/53
30 du's x2 singles

3x(8)
giant set
8 bk ext
8 rev fly
8 oh ext

Finisher
stretch and roll
60 cross crunch

Muscle up progressioita renkailla

10,9,8,7,6,5,4,3,2,1
Deadlift 225/155
Over the Bar Burpee
Box Jump 24/20

I felt solid on this one...def excited my hip flexor is on the mend!

20 min EMOM

Odd min: 5 devil presses + 5 strict chest to bar / pull ups
Even min: 5 dumbbel snatch + 5 ring dips / push ups

6-8x1+1+1
Hang squat clean
Front squat
Jerk

E90-120s
Moderate to heavy

A: E2M for 14min
Snatch x1 @ heavy weight
(fokus på att sätta sig fullt)
B: Dead Lift 5rm @RPE 7 + 4x5 deload sets @90%
C: Superset x3
C1: Front foot elevated split squat x6-8/ben
C2: WPU x5-8
D: Superset x3
D1: Kb seasaw pres into 30m kb overhead carry x12-16+30m/alternera arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15

60 Min of:
Assault Bike @60/70% MHR