Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155#)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (25#)

warm up 15' skip rope

4 rounds, 90'/120' rest
- 8 squat 70 kg
- 15 jump box
- 10 Knees to elbows
- 15 burpees
- 40 sit up

5 rounds for time:

10x Russian kb swing 72#
100 ft prowler push 205#
250m row

Holy smokes prowler!

100 Burpee Challenge Day 57

Front Squat -3
Ring Dip - 5
5 rounds

Pushups - 30
V-Ups - 30
Slamball - 30
Gate Sprint
3 rounds

Tempaus 1+1 eka riipusta polven päältä ja toinen lattiasta

nousu 90%

800m run
10 rds
10 ring dips
10 pull-ups
800m run

Strength:
3-3-3-3-3 Power Clean
135-155-175-185(1)-185(1)

MetCon:

10 Rounds for Time:

• 100m run
• 7 Power Cleans at 115lbs

5 rounds for time
-100 singles
-10 situps
-20 air squat

2 rounds for time:

40 Push Press 105 lbs/75 lbs
40 SDLHP 105 lbs/75 lbs
40 Pull-ups
40 Front Sq 105 lbs/75 lbs

31:00 time cap
1 round + 50