Push ups

Pre-WOD
Back Squat 5 X 5 @ 70%

WOD - For Time
-50 HSPU
- 50 Pull Ups
- 50 Wall Ball Shots (#20/14)

Burpee over bar:
15-12-9-6-3

Snatch (60kg):
5-4-3-2-1

1RM of thruster:

1-1-1-1-1-1

Pre-WOD
Work Up to a Heavy Set of Two O/H Squats

WOD - For Time:
10-8-6-4-2 Snatch (#115/75)
2-4-6-8-10 Muscle Ups

or modified:
10-8-6-4-2 Snatch (#115/75)
4-8-12-16-20 Pull Ups

Post: 50 T2B or GHD

Push ups
Squats
Sit ups
Plank

gsdv Imported.

5 x DL @ 105k

3 x DL @ 115k

3 x 1 DL @ 130k

50 x DL @ 70k
75 Jumping lunges
Carry 45k 400m

3 x
20 Russian Twists 10k
10 T2B

21, 15, 9 of

• Deadlift 100 kg
• Handstand push ups

Went out too hard unfortunately, 21 unbroken first round was a bit much so had to get way too much rest in the last two rounds.

20 minutes stepmill

Shoulder Circuit:
8x Muscle Snatch
8x Behind the Neck Press
8x Upright Row
(3 rounds)

SUPERSET:
Incline Bench Press 4x6
Dips 6x

60 seconds spidercrawls

Smith Machine OH Press 3x10

60 second spidercrawls

Hang & Swing 2x25 + 10x full ROM

60 second spidercrawls

SUPERSET:
Inverted Row 3x10
Banded Rear Delt 3x20

100 decline weighted situps