20 Amrap, 10 deadlifts at 193lb/10 ring dips
Must be unbroken.
10 rounds and 7 reps.

Pre-WOD:
Find 1 RM on back squat and shoulder press
Backsquat: #355
Shoulder press #165, failed 175, Got 170 2 weeks ago. . .

WOD for Time: didn't do this
15-12-9
DB squats/ thrusters (#45/25) -
Walking lunges
7.25

PostWOD
4 x 100m sprints

800m Prowler with John Wange
1 round of "Tailpipe"

Warm Up

• 200m run 2x - 10 KB Swings
  • 5 Strict Pullups
  • 10 Hip Extensions

Mobility

Bands - Shoulders
Foam Roller - Legs

WOD

75 DU's (300 singles)

21 - 15 - 9 Rx 115/75
OH Squat 95/65 20:14
Pullups 75/55

75 DU's (300 singles)

Week 1: 100kg x 5, 115kg x 5, 130kg x 8
Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
Week 3: 115kg x 5, 130kg x 3, 145kg x 4
Week 4: Rest - Strained Hammie
Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5
Week 7: 122.5kg x 5, 140kg x 3, 155kg x 5
Week 8: Rest - Strained Hammie again :o(
Week 9: 110kg x5, 125kg x 5, 145kg x 5

AMRAP 15 min.
- 20 Toes to bar.
- 20 1 arm Overhead Kb farmer walk (24/16 kgs).
- 10 Weighted (barbell) Box jumps or steps (40/25 kgs).

10min hölkkä
10min soutu
10min air bike

Pause Back Squat 3x1

Find your daily max

For time

• 50 Wallballs
• 10 Muscle-ups
• 40 Wallballs
• 8 Muscle-ups
• 30 Wallballs
• 6 Muscle-ups
• 20 Wallballs
• 4 Muscle-ups
• 10 Wallballs
• 2 Muscle-ups

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Tupliin rentoutta ja rauhaa haettiin ja se löytyi ainakin hetkellisesti 👌 Varmaan joku 20? putkeen 👌☺️