1 high hang clean
1 hang clean
1 clean

2-5-8-11min AMRAP with 2min rest between rounds.
Every round starts with Pullups.

10 Pullups
20 Box Jumps 61/51cm
30 KB Swings 24/16kg
40 Goblet squats 24/16kg
50 Burpees
60 Hang Power Cleans 50/30kg

Shoulder Press Challenge L-2

WOD:

800m Run: rowed 1000M

then:

21.15.9

Deadlift 225/155

HSPU: Blue / Green Band

Then:

800m Run: Rowed 1000M

Only run at the start and end of WOD. Do not run between 21.15.9.

Press 3×1
(If it´s “your”day go for 1 rep max )

5-5-5-5-5 reps

130kg-130kg-120kg-110kg-115kg

21-15-9
Ghd sit-up
Jerk

100 x squats for time.

in 2′

200 mt run
amrap hang power snatch 60/40

1′ rest

in 2′

200 mt run
amrap handstand push ups

repeat 4 times

score is HPS & HSPU

WOD: 20 seconds of work and 10 seconds of rest
for four rounds of max reps on

Push Ups
Sit Ups
Air Squats

Did this work out with my hubby and kiddo up at the in-laws as we were there visiting for father's day.
My marine father-in-law was impressed!

Me: 13-17-15

Bench Press