Strict Pull-ups
Max Set

20min amrap:

• 1min raaka rinnalleveto
• 1min käsipainotempaus vuorokäsin
• 2min raaka rinnalleveto
• 2min käsipainotempaus vuorokäsin
• 3min raaka rinnalleveto
• 3min käsipainotempaus vuorokäsin
• 4min raaka rinnalleveto
• 4min käsipainotempaus vuorokäsin

Rive N 60kg / M 85kg
Kp tempaus N 15kg / M 22,5kg

For time: 5 rounds of
* 5 Wallballs
* 5 Knees to Elbows
* 10 Jumping Jacks
* 10 Hollow Rock
* 10 Omvända Hollow Rock

For 30 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom-up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Or Light Ergo & Mobility

• 40 bar over jumps
• 20 shoulder press
• 40 push press

http://opexfit.com/october-18-2014/

A. Front squat – build to 1RM

B. Good morning @ 22X1 – build to 2RM

For time:
SC 20 reps for time
225/155#

Notes:
– Scored as ratio of A:B
- Compare Front Squat https://www.wodconnect.com/workouts/front-squat-1rm
– Post scores to the comments below

5 min amrap of:
10 burpees
10 chest-to-bar pull-ups

2-2-2-2-2 of:
BB Power Snatch
90-95% Heavy 2-2-2-2-2 reps
Use load Heavy of last week

Back squat 6 x 2, every 2 min.

40 min
1 min walk/1 min run
5.7 km
Avg. HR 115
7.03/4.16 min/km