3 rounds :

5 Strict Pull-ups
10 Straight Legged Sit-ups
8 Cossak Squat
2:00 Bike

Amrap 15
2 bar mu
4 hspu
8 box jump over 60cm
A 0'-5'-10' 500m row

In teams of 3

60 t2b/v-ups (while 1 on squat hold)
120 jumping lunges (while 1 on plank hold)
60 push ups (while 1 on squat hold)
120 air squats (while 1 on plank hold)
60 ghd (while 1 rows for cals)
120m sandbag carry @100lb (while 1 rows for cals)
60 cleans @ 40kg

for time and for cals

Tempaus
2@80%
2@85%
2@90%
2@95%

Rive+työntö

2+1@80%
2+1@85%
2+1@90%

Etukyykky
2@70%
2@80%
2@85%
2@90%

Te-veto
4x2@110-120%

Shoulder Press Lift 11

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up

600m Run

I did my 10 reps shoulder press at 160lb. I got 8 but broke down on 9. This WOD also sucked so bad it kick my ass.

130 min

WU for 25 min

1.Jacked gymnastics
A. Shoulder Prehab
Gymnastics Swimming (5 x 1 unbroken round, rest as needed)

B. Strength Endurance
B1. Strict Pull-up (1 x max set)
Result: 16 reps :)
B2. Strict Ring Dips (1 x max set)
Result: 13 reps :) (elbow extended but not rotated)

2.ATP workout

3.Strength
3 rounds:
- Hamstring machine 8 x 7.5 8 x 10 8 x 10 kg
- Hip extension 3 x 10 reps
- Monster walks 3 x 15 + 15 reps

3 BBJO synced
3 DL 80kg synced
Each round at 3

Max Back Squat
Max Press
Max Dead Lift

Max 3 Reps each, 3 failures allowed total.

Very happy with this, 65lbs improvement since March! Closing in on that 800!

4x2 front squat

Men's WOD

 1 RD for Time
      50 <a href='/journal/movements/74'>HSPU</a>
      300 <a href='/journal/movements/2407'>Push</a>-ups     Ryan--23:11/Aaron 24:28/Josh 28:46

      THEN 3 Min Rest

 Tabata Squats--3 Min Rest--Tabata <a href='/journal/movements/52'>Box Jump</a>s 24'
 Perform 8 RDS of 20 sec work/10 sec rest

Ladies WOD

 1 RD for Time
      50 Plate <a href='/journal/movements/30'>Thruster</a>s (15#)
      100 <a href='/journal/movements/2407'>Push</a>-ups

      THEN 3 Min Rest

 Tabata Squats--3 Min Rest--Tabata Sit-ups