25 walking lunges
25 pull-ups
50 box jumps (24/20)
25 ring dips
25 knees to elbows
25 kettlebell swings
25 sit-ups
50 double-unders
25 db squat cleans (35/20)
25 supermans
25 wall balls (20/15)
3 rope climbs - still gotta work on these..managed 1 rope climb at RX.

B1) HSPU, tempo 2020
B2) Pistol squat, tempo 2020
x 5 kierrosta
Toistoja hspu:ssa 6-10, jos ei mene
puhtaita toistoja, abmattia pään alle!
Pistoolikyykyissä kaikki toistot
toiselle jalalle ennen toista. 6-10
toistoa/jalka

2000m
5min rest
1000m
5min rest
500m

Dette "workout" er bare for quality

500m Row
50 DU
10 Strickt Press 20 kg
25 squats 20 kg
5 Strickt press 50 kg
15 squats 50 kg
2 Strickt press 60 kg
8 squats 60 kg

Der efter 4 runder af:
10 step-ups på en lav box med 25 kg på nakken

Der efter 3 runder af:
10 Ghd
10 burbees

Pre-Wod
1RM Deadlift
5x 75%
3x 85%
1+ 95% (failed at 355 on trap bar)
2 box jumps between sets

WOD for time:
10 power cleans (115#)
400 m run
20 HSPU (40 HRPU)
400 m run
10 power cleans

Strict Pull Ups 3 x Max reps(resting 3 minutes between efforts)
then:-
In 15 minutes, complete as rounds as possible of the following ladder:
5 Kettlebell Swings @ 24kg/16kg
5 Double Unders
10 Kettlebell Swings @ 24kg/16kg
10 Double Unders
15 Kettlebell Swings @ 24kg/16kg
15 Double Unders
20 Kettlebell Swings @ 24kg/16kg
20 Double Unders
..continuing in this progression until the 15 minutes is up.
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, Double Unders x2

Result:- (10,8,7 Pullup with Grey Band) (16KG KB, Skips x 3 - 35 + 5)

1.Conditioning

5min
3RFT

• 10 kb snatch 24kg
• 10 burpeed boxjmp

5min
3RFT

• 10 thruster 60kg
• 10 pushup

5min
3RFT

• 10 T2B
• 10 front squat 60kg

5min
3RFT

• 10 pullup
• 15 wallball

5min
3RFT

• 10 lunge frontrack 60kg
• 30 DU

For Time
50 Air squats
30 Push-ups �
1k Row�
30 Push-ups�
50 Air Squats�

@15min Mark Begin (10min Cap)

For Time
1 Mile row
25 Knees to Elbows
1 Mile row
25 Toes to Bar
1 Mile row
25 GHD Sit Ups

1. Front squat

• 3@75%
• 1@80
• 3@75%
• 1@83
• 3@75%
• 1@85

2. Clean&jerk

• 2+1@60%
• 2+1@70%
• 2+1@80%
• 2+1@85%
• 2+1@90%
• 2+1@95%

3. Conditioning

Strict JT"
21-15-9:
Strict HSPU
Strict Ring Dips
Push-ups
rest 3 min
5RFT:
9 Power Snatch (42 kg )
15 Wallballs (9 kg)
21 Double-unders
wod 1 cap time 12 min wod 2 cap time 10 min

WOD:
1 snatch every minute on the minute for 15 minutes

95#

Post WOD:
400 meter Farmer's Carry - 35# DB
Tabata Sit Up 7,10,13,12,10,13,10,10=85