lepoja

Tempaus polvelta + valakyykky RM
1+1@95%
1+1@90%

Rive polvelta + dippi/ajo + työntö RM

1+3+1@95%
1+3+1@90%

Etukyykky 3Rm

Suorinjaloin MV

3x5

Home to Bethel

7 rounds of:

7 (each arm) dumbbell snatch (50 lbs)
7 pull-ups
7 burpees

135 min

Skill: HSW practice for 15 min

1.Strength
A. Deadlift – 4 x 5 @ 79-83%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
1 x 10 37,5
1 x 8 40
1 x 6 42,5
1 x 8 42,5 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1
40 40 45 45 lbs

2.SPP (Conditioning)
A. 5 rounds for time
12 toes to bars
6 power clean and jerks @ 60/40kg (135/95lbs)
Time cap. 10 minutes
Result: 9:52

Recover for 5 to 10 minutes before part B

B. 10 minute AMRAP
5 handstand push ups
10 pistols
15 pull ups
Result: 3 rounds + 10 pistols

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Pre-WOD:
- Work Up to a Heavy Set of 3 Push Press (245)

WOD - 10 MINUTE AMRAP
- 15 Box Jumps (24"/20")
- 12 STO (#115/75)
- 9 T2B

RX

5 rounds for time
-400m run
-10 burpee box jumps
-10 sumo deadlift high pulls 65lb
-10 thrusters 65lb
-1 min rest
30min cap.
Finished four rounds and the fifth run.

4 rds for time:

10 dips
10 shoulder to overhead
10 inclined sit ups

EMOM 8
1 min: 6 tng power snatch AHAFA
2 min: 3 High box jumps AHAP

Diane: Deadlifts, Handstand pushups