Pre-WOD
3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)

For Time
20 Lateral Bar Burpees
3 rounds
10 Dead Lifts
15 Pull Ups
25 II Unders
20 Lateral Bar Burpees

5 Rounds for Max Reps
In 2 minutes complete the following
2 Rounds of:
9 Box Jump 24/20 @mod step-ups
6 Burpee @mod zero count
3 Thruster 95/65
Then:
Max Shoulders to OH
Rest 1 minute

In the 1st rd I was able to do 5 S2OH but then couldn't make it to that point for the rest.

Loikkatreeni

3 kierrosta:

20x Askelkyykkykävely etuperin
20x Askelkyykkykävely takaperin
12x Tasatassuloikat
12x Vuoroloikka
12x luisteluloikka

*Lisää tehoja treeniin saa, kun hypit ylämäkeen.

purple band for dips, 10 on each side for lifts 14 rounds +6 for lifts

21-15-9 of the folowing:

Deadlifts (225/155) and Handstand Pushups

Did HSPU from 24" box on toes

40 min time cap of 5 rounds of

15 deadlifts 155
15 pull ups
15 push ups
15 slam balls 20 lbs
30 DU

50 cals on the rower at very end

Strength: Deadlift 3x5
345,365,395 (PR)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Power clean (95/135)

ring dip

Strength: Shoulder Press 3x5
85,100,105

30-20-10

SDHP @ 95#

HR Push-ups

Slam Balls @ 20#

15min AMRAP

16 Pistols (alt. legs)

8 Shoulder to overhead 135

4 Barbell roll outs

6 + 8

4 Rounds

400m Run

15 Push ups(alternating 1 hand on a plate each rep) 45

30 Slamballs 30

60 Double unders