Skill
MUs + DUs

Strength
3x5 Overhead Walking Lunges on each leg 50kg (3 mins rest)

WOD
3 rounds for time of:
3 Cleans (60kg)
20 Burpees
3 Muscle ups

Very fun and painful!

For time:
25 Walking lunge steps
20 Pull-ups - jumping
50 Box jumps, 20 inch box - 14"
20 Double-unders - 60 regular
25 Ring dips - 25 tricep dips
20 Knees to elbows
30 Kettlebell swings (55/35) - 25lb
30 Sit-ups
20 Hang squat cleans (DB- 35/25 Barbell 65/45) - 35lb
25 Back extensions
30 Wall ball shots, 20 pound ball - 14lb ball
3 Rope climb ascents - 45 towel pullups

Snatch
Hoofd dichterbij houden, kin in!
explosie was wel veel beter, lucht laten poppen
gewerkt met dames halter
gewerkt met double naar 79!
PR 79

Clean & Jerk
Zwaar
tot 103 miss

3 rounds:
- Run 400m
- 1.5 pood kettleball swing, 21 reps
- 12 pullups

Playoffs

3-3-3-3-3

135-145-155-165-175(F2)

1) 2 x rope climb/flutter kicks

2) 12 x wall ball/wall sits

3) deadlift x 8/burpees

4) 200m row/kb rack hold

400 m running
30 wall balls
30 box jumps

3x5 deadlifts (80kg) (3m b/t sets)
rest 5-10m
21-15-9 deadlifts (60kg) (1m rest b/t sets)

3 sets:
10 unbroken front squat, 85lb
10 burpee
30 tuck jumps
rest

+

3 sets:
10 unbroken overhead squat, 65lb
10 t2b
30 tuck jumps
rest

not for time