Определение максимума в становой тяге
5-5-5-5-5
80-90-95-92,5-92,5

8 циклов

AFAP
5 rounds:
30 Box Jumps
20 Ground 2 Overhead Plate (10kg)
2 Rope Climbs

15 min AMRAP

20 DUs
6 Close grip pullups
10 KB Swings (20k)

6 rounds and 5 Pullups

DUs killled my time.

Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM

Metcon, for time:
21 front squats (135/95)
18 HSPU
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/row

4 K run -> 20:50 (with sprints)
http://www.runtastic.com/nl/gebruikers/sabine-weijers/sport-sessies/18980084

Isabel
For time:
Snatch 22 pounds, 30 reps -> 2:12

Heavy Day
Deadlift 2-2-2-2-2-2-2-2-2-2
Front Squat 2-2-2-2-2-2-2-2-2-2

DL max: 80kg
FS max: 45kg

25 strict push-ups
50 squats
25 sit-ups
50 squats

10 Minute AMRAP

4 HSPU
4 C2B Pullup
42' Sled Pull (Pull with arms not push)

7 rounds+8+21

7 Minute AMRAP

4 HSPU
4 C2B Pullup

12 Rounds