• 3 Round of:
BB Overhead Squats (40/30Kg) 25 reps
Bar Facing Burpees 25 reps

3 kierrosta laatua

5 kippileukaa + 3 sek pito leuanvedon yläasennossa
5 rengasdippiä + 3 sek pito dipin ala-asennossa (skaalaus kumppari tai rengaspunnerrus)
5 pystypunnerrusta tangolla, 3 sek pito valassa (20 kg)
5 varpaat 90 asteeseen + 3 sek pito

Lepo tarpeen mukaan

Pre-Wod: Find 3 RM Back Squat (failed at 165)

Metcon: For Time
- 50 KB Swings (50)
- 800 Meter Run
- 25 HSPUs (HRPUs)
- 800 Meter Run
- 50 Pull Ups

A. Back Squat
5 x 8
50/60/65/70/65

B. Tabata
Plankhold (front)
Plankhold (Side: L / R)
Static Hip Extension with Kettlebell (90°)

30 clean and jerks

got some work to do...

5 kierrosta aikaa vastaan:

• 1000m soutu
• 30 GHD-istumaannousu

3 rounds for time of

• Run 400 meters
• 15 thrusters
• 21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

10 min Skill Work “you pick your weakness” - Hand Stand push-ups and pull-ups (consecutive)
For Time:
50 Burpee
10 Double Unders
40 Burpee
20 Double Unders
30 Burpee
30 Double Unders
20 Burpee
40 Double Unders
10 Burpee
50 Double Unders

=========================
Still reeling from vacation, I had no wind this morning, but 21:56 is fine by me!

Skills
For Time:
200′ Handstand Walk
*5:00 Time Cap

CIRCUIT OF:

One Round of:
TRX Suspension Training (squats, single-leg squats, rows, roll-outs, curls)
Two Rounds of:
1-Minute Jumping 10lb Medicine Ball Bounce Slams
1-Minute 15lb Ball Slams
1-Minute Sled Push (w/45lb Plate)
1-Minute Double Wave w/Undulation Ropes
1-Minute Row
1-Minute Jacob's Ladder
1-Minute Weighted Jump Rope
One Round of:
TRX Suspension Training (squats, single-leg squats, rows, roll-outs, curls, and abs)

BW: 128lbs