1. 3 Paused Close grip Bench Press *
2. 3 Weighted Strict Pull-ups / 3 eccentric pullups
3. Rest

*) 3 sec pause in bottom of each rep @82.5% (2 RIR)

Row 1k,
100 double-unders
10 Ground-to-overhead (80/50kg)

Pari WOD:
Souda 1000m-750m-500m-250m.
Toinen tekee, toinen lepää, kumpikin soutaa kaikki matkat.

Kettlebell thursters Tabata. Thrusters with single two pood kettlebell.

Mo/Stability:
stir the pot, ex/internal rotation shoulders w/ band, kicks, curtsies, spiderman, wrists, pineapple

Strength/Skill:
snatch

WOD:... 10!

Head Stand Push Ups
SDHP
Toes 2 Bar
20 air squats between each factorial

30 Double Unders
15 Snatches @ 75lbs

AMRAP 10

4 rounds+11DU = 191

6 Rounds of 3 Sets

55-60-65-70-75-80 KG

10 Rounds for time:

135# Deadlifts 15 Reps

15 Pushups

30min AMRAP:
500m row
500m run

Back Squat 5-5-3-3-1-1 65%, 75%, 85%
135.135.155.155.175 fail at 205#

Rest 5 minutes then,

6 min AMRAP

10 Wallballs

10 Box Jumps 24/20

Rest 3 min, then

6 min AMRAP

5 burpees

15 Abmats

Count total reps in both AMRAP’s