Pre-WOD
• 5k (25:00)

WOD - 5 rounds
• 400 meter row
• 21 KB (50 lbs)
• 12 pull-ups

Post-WOD
• 100 sit-ups

Press
5-3-1
115,130,155(x7)

10rds, every 1:30
3 Power cleans
2 Front Squats
1 Push Jerk
135x2, 165,3, 185x5

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 10 min
- 20 m.

B. EMOM6:
1) 6 bfly pu
2) 6 kip. hspu

2.WL
A. Power snatch
Touch n go 5 RM - 5 kg
25 30 32.5 35 37.5 kg

B. Every 20 s. for 10 minutes:
Power snatch @ 5 RM weight
37.5 kg

3.Strength
A. Back squat 5 x 2
- Build to challenging weight. RiR 2-3

4.Conditioning
A. BMU pratice - 4 x 3

B. 4 Rounds for Time:
8 DB box step overs - 35 lbs
6 Bar muscle ups
30 m sled push @ medium weight - 40 kg
Tavoiteaika: 12-13 min
Time: 13.03
HR 171/184

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

800 m run
400 m backwards
800 m run
400 m backwards

30 double under (step ups)
15 thrusters
30 box jumps
15 push press
30 toes 2 bar
15 power clean
30 pull ups
15 dead lift
30 knees 2 elbow (sit ups)
30 double unders (step ups)

Warm Up:
500m row
100 Double Unders
Flower Squat (Bring Sally up)

5@ 75% 225 lbs.
5@ 80% 245 lbs.
3@ 85% 260 lbs.
3@ 87% 265 lbs.
1@ 90% 275 lbs.
1@ 93% 285 lbs.
1@ 96% 292 lbs.

1 Rep Max = 305 lbs.

21-15-9
135-155-175

-Then-

800m run
10 Push Press @105 lbs.
400m run
10 Push Press
200m run

131118 For time
800m run
30 Muscleups RB Ring Dips
800m run

4 Sets:
10 Front Rack Reverse Lunges (per leg) @ 95lbs
Rest 60 seconds
Max Rep Pull-ups 21-16-15
Rest 60 seconds

then

4 Rounds for time:
10 T2B
15 Box Jumps (20″/24″)
20 Wall Balls (14/20)