Increase weight until 3 reps is hard but doable

Strength: push press 5 x 5 (33,33,43,53,58)

WOD: 30 reps each
30 cal. row
KB swings (26lbs)
pull up
sit up
push up
squat

Time = 11:10

20 minutes AMRAP of:

5 deadlifts (50 kg)
13 push-ups (5 kg)
200 m run

“TEAM Murph”

For time:
1,6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1,6 km Run

team of 2

2 kierrosta
, yritä olla nauramatta liikaa😉

☀️ lapsi reppuselässä juoksua 250m
☀️ lapsi hartioilla kyykkyjä 10kpl
☀️ lapsi selässä punnerruksia 10kpl
☀️ lapsi kyydissä rapukävelyä 25m
☀️lapsi kyydissä konttausta 25m

10 rounds of:

Sprinting 50 meters
Pull-up 9 Reps
Sprinting 50 meters
Burpee 10 Reps

Total 90min
500m row, 150 DU
10min mobility
10min HSPU practice on two abmats 5,5,3,2,2
Skin the cat 3
15 min handstand practice - free standing
Abs 100, backs 100
20min mobility

Total 70min
WU: 150 DU, mobility
Shoulder press, Wendler week 3
Pistol squat
Right leg: 5 + 10 alternating legs + 5 + 10 alternating legs
Left leg: 5 + 10 alternating legs + 5 + 10 alternating legs
30min kipping pull-up practice

20 min AMRAP laatua

7 vaakarengassoutu
9 pystypunnerrusta tangolla
12 kulmasoutua kahvakuulalla / käsi
15 lisäpaino hollow rocks

5rds of: 30s max/30s off row

5 Rds of:

20 front rack walking lunges @60kg
10 STO @60kg

Both elements must be unbroken or restart.

Then:

10HSPU/10m HS walk

AMRAP in 5mins