5 kierrosta laatua

3 tempo HSPU
7 deficit tempopushups on parallets
30 sec weighted hollow hold

5 rounds for time of:

5 push-ups
10 sit-ups
15 squats
12 deadlift, 115 pounds
9 hang power cleans, 115 pounds
6 push jerk, 115 pounds

extra work: 5 minute AMRAP
225 pound deadlift ladder 1, 2, 3, 4, 5, etc.
sit-ups 5, 10, 15, 20, etc.

4 rounds, 5 deadlifts, 10 sit-ups

4' Clean & Jerk @ 115 - 27

4' Row for calories - 60

4' Double Unders - 168

10 minutes of EMOM 5 Box Squats using 185 lbs
Good form overall.

After this WOD I went upstairs to do a quick MetCon of: (7:20)
3 rounds of:
30 GHD Situps
30 Back Extensions

Quick stretch downstairs for about 8 minutes and then home.

18min EMOM
2 Rope Climbs
30 Double Unders
250m Row

150 wall balls 20# ball to 10' target for time:

9:13

4 rounds of:
1/2 mile
2 minute rest

on the treadmill at 8.6, 8.8, 9.0, 9.2 mph

Pre-WOD:
1X20 Back Squats (135#)

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(105#)
-20 T2B
-100 Double Under (300 singles)

CALENTAMIENTO
SKILLS: Muscle Up
WOD: 15 de:
5 Wall Ball
5 Pull Up
5 HSPU
5 Ktb Swing
5 Thruster
20m Bear Walk

CALENTATIMIENTO
WOD: STRENGTH DAY
10-10-10 (Barra azul)
Squat Clean (25kg,25kg,25kg)
Split Jerk (25kg,25kg,25kg)

1-1-1-1-1-1-1 (Barra Azul)

Clean & Jerk (30kg,30kg, 35kg, 40kg, 40kg, 45kg, 45kg)