EMOM for 7:
Even: 10 Ring Rows
Odd: 20 air squats

EMOM for 7:
Even: 10 KBS 53/44#
Odd: 10 Single Leg DL

1-1-1-1-1-1-1 (Mainsite WOD 160307)

3 Rounds For Time

30 Sumo Deadlift High Pulls (75/55#)

30 Box Jumps (24/20″)

30 Push Press (75/55#)

30 Calorie Row

30 Back Sqauts (75/55#)

A: Smith machine Front foot elevated Split 3x8/leg
B: Hang clean from spotter, build up to 2rm
C: shoulder press 3x5
D: strict chin ups 2xMax

As many rounds as possible in 30 minutes:
225lb back squat 10 reps
400 row sprint at 8
10 GHDs

Front Squat 4/3/2/4/3/2

5 Rounds for time of:
15 Cal Row
30 Wall Ball shots
75 unbroken Du �
30 KB Swings 24/16�
400m Row�
Rest: 3 mins between rounds

Strength
Push Jerk
3 @ 70%
3 @ 80%
3+ @ 90%
Conditioning
“Strip Down”
21-15-9
Toes to Bar
Front Squat (135/95)
Then,
42-30-18
Sit ups
Air Squats

3 x rinnalleveto riipusta + maasta + 2 x saksityöntö

Hang clean