3x2 80kg
2x1 85kg

Monday

40 pullups
30 burpees
20 HSPU (subbed for box pike pushup)
10 MU (subbed for pushup/jumping pullup)

Rest 3 min

20 pullups
15 burpees
10 HSPU
5 MU

Finished in about 18 min

9 min AMRAP:
3 Power snatch (2/3 of 1 RM power snatch)
3 OHS
3 MU

Partner WOD

50 KB swings
20 Front squats
40 KB swings
20 Front squats
30 KB swings
20 Front squats
20 KB swings
20 Front squats

Used a 12 kg KB and 65# bar. Divided all the sets in half. Finished in 10:49.

Strength: HS prog
4x
1min box HS
1min hollow
1min headstand prog
1min wall climb

WOD
3x
2min row
2min wall ball
2min handstand

Weighted pull-up 8x8

lav 6 runder af front squat hvor du stiger med 10 % af din max squat hver runde.

5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
3+ af 80 %
reps to beat = 10
(sidste runde (3+) skal du tage så mange reps du kan op til 10)

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

20min amrap:
200m run
2 rope climb ( use legs)
15 push-up