3 x 10 @ 35kg
3 x 3 @ 40kg

• Behind the neck press

3 x 5 @ 20kg

3 x Max pull-ups:
5 - 4 - 4

3 x Max ring dips:
3 - 3 - 2

Front squats

5 - 65k
5 - 70k
4 - 75k
3 - 80k
2 - 82.5k
2 - 85k

3 x
10 Deadlifts 70k (5 - Stiff legged, 5 Romanian)
30 Seated russian twists with 10k medicine ball

10,9,8,7,6,5,4,3,2,1

Deadlifts 75k

Ring dips

Pre-WOD:
- 7 Turkish Get Ups with each arm

WOD - For Time:
25-20-15-10-5
-Hang Cleans (#95/65)
-Double Unders
-Box Jumps (24"/20")

Post:
L-Sit Tournament

Aerobic work for 50 min
1 min run/1 min walk
116/142

Iltapäivällä lihashuolto JH 60 min

.... Imported.

... Imported.

(7) Imported.

Pre-WOD
- 5 minutes to find max set of Double Unders
-7X3 Floor Press or Bench Press

WOD - For Time
-1000 meter row
-30 HSPU
-1000 meter run

Post:
-5 sets of max rep strict pull ups
or
-muscle up work