Back squat seven times five, use the same weight for all sets 3 to 5 minutes rest between sets, good form!
80% from max BS.

Weighted pull up 2 x 5, 2 x 3 reps

strenght (15min)
Push press 4*8

Wod 20min amrap
(steady pace)
Farmer carry 2 kb (12-16kg) *20m
Shoulder press *6
Pull up *6
Köysi kiipeäminen lattialta maaten *3

A.
For Time:
30 Box Jumps (75/60)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (32/24)
30 Front Squats (60/42.5)
30 Toes to Bar
30 Push Press (60/42.5)
30 Deadlifts (60/42.5)
30 Wallballs
30 Burpees
30 Triple Unders

B.
Midline work
Ghd sit ups: x60
Hollow rock: 90s.

Bench Press 5x5

A: 5rm back squat

B:10min emom
Odd: Amrap ball slam
Even: Amrap DU
Compare to 13/11 2018

4 RFT
20 SDHP (30kg)
30 Sit-ups

Barbell Bench Press:
60kg x 8 = 480
80kg x 8 = 640
90kg x 8 = 720
TOTAL = 1,840
Incline dumbell press (each arm)
24kg x 8 = 384
26kg x 8 = 416
30kg x 8 = 480
TOTAL = 1,280
Decline Barbell Bench Press:
90kg x 6 = 540
70kg x 8 = 560
70kg x 8 = 560
TOTAL = 1,660
Standing Cable Fly's
12.5kg x 8 = 100
17.5kg x 8 = 140
22.5kg x 8 = 180
TOTAL = 420

GRAND TOTAL = 5,200

No workout

Tall Jerk x 3 reps
Rest as needed

Followed by… B2