Pre-WOD:
-5X3 Power Clean/ Front Squat

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

1 Min-Row
1 Min-Dips
1 Min-Strict Pull-ups
1 Min-Double Under's
1 Min-Rest

3 Rounds

S. Central

140 min

1.JG PP 15.6.2018
A. Ring muscle ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 2 hips to rings
- 3 x 5 floor assisted ring muscle-ups with a fast transition
- 3 x 1 muscle-up no dip

2.Strength tests
A. Front squat 1 RM
4x50 3x60 70 75 80 85 87.5 kg

Rest 8 min, then:

B. Max reps @ 85 %
6 x 74.5 kg

C. Max reps strict pull ups - 17 reps

D. Max reps strict HSPU
Floor: -
Abmat: 4 reps

E. Max reps kipping HSPU - 15 reps

AMRAP 7 minutes of:
3 Barbell Thrusters @ 100#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

4 rounds for time:

250m Row
200m Sprint
Rest for as long as needed

R1- 1:29
R2- 1:27
R3- 1:31
R4- 1:35

Pre-WOD:
-5X3 Power Clean/ Front Squat
65

Warm-up/mobilise

Deadlift 3(40kg)-3(50kg)-3(60kg)-3(70)-3(80kg)

then...

20 min of the following:
6 Split Clean & Jerk (20 kg) – even minutes
10 Pull-ups / Ring Rows) – odd minutes
Score - 160

Cool-down/Foam roll/Stretch

As many reps as possible in 7 minutes of:

3-6-9-12-15-18-21-24
Thrusters 100#
Chest to Bar Pullups

Reps completed 64

Pre-WOD:
-5X3 Power Clean/ Front Squat worked up to 105

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU