A/
40 cal Row
20 KB OH Lunge 2x16/12kg
30 Cal Row
15 KB Front Lunge 2x16/12kg
TC:12'

B/
EMOM 20'
1/ 3-5 DB C&J (form hang) 2x25/20kg
2/ 12-14 PU
3/ 10-12 Box Jump (70/60cm!)
4/ 12-16 Pistols

Pre-WOD: Thruster Max (175)

WOD: For Time
- 20 Calorie Row
- 30 Burpee
- 40 Ground to Overhead (95/45)
- 50 Toes to Bar
- 100 feet of Weighted Lunges(45)
- 150 foot Run
- Time: 11:45
- Weight: 95

Strength:
Deadlifts
(10 – 8) 5 – 5 – 5
WOD:
12 Min AMRAP
4 ring dips
8 Kettlebell Swings
12 Squats
*complete 3 deadlifts after every 2 rounds

Rest day, total workouts of the week 11 hours, x 6
Metcon: ma
Aer: ke, to
Squat: 2460 kg
BB: -

Gymnastiscs:
Pull up -
CTB -
TTB - 25
HSPU - 40

MU - ma, ke, pe - 36
BMU -
Bfly - 85
Bfly CTB - ti
HSW - ti, ke, pe - 25 m.

Sleep 7/7
Avg. tt. bed 22:25
Avg. t. asleep 8 h 10 min
EA. 39 kcal/FFM

Rest, sick 29.4.-2.5.2019

3 x 10

For time (with a Tabata clock running as you progress thru the tasks):

100 Box Jumps
75 Pull-ups
50 Clapping Push-ups
25 Burpees

3x10 each leg... other leg on bench...

10 min EMOM

Option A.

*1-2 MU
*6 Hanging L-tuck

Option B.

*strict C2B
*strict ring dip

3 rounds of:

• 2 minutes of rope climbs
• 2 minutes of Turkish get-ups
• Rest 2 minutes

Men 15-ft. rope, 50-lb. dumbbell
Women 15-ft. rope, 35-lb. dumbbell