Warm Up
Row 500M
30 lunge steps
30 butt kicks
30 high knees
30 side lunges
30 PVC pass throughs
30 push ups (MOD knee)

Strength
14 mins, on the minute- handstand hold (MOD from 24" box) - 1 min max, 3 strict pull ups (black band), 1 min handstand hold (MOD from 24" box) - 1 min max, etc.

Conditioning
21-15-9
Toes to bar (MOD knees to bar)
Jump squats 45lbs
400m run

Time - 18:20

Shoulder presses (up to 50 lbs)
Pushups
Intervals on treadmill

Tara Stiles video

Skill:
Using 1 RM of Deadlift

50% - 245lbs x 3
60% - 295lbs x 3
70% - 345lbs x 3
80% - 395lbs x 3
90% - 445lbs x 3

Wod:
5 Rnds 30 DU / 15 PU

12 minutes to establish a 1RM Push Press: 205

-then-

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

AMRAP
15 wall ball
10 burpee
8 minutes

5 rounds of 6 minutes of
sprint 200m
run 400 m
rest

Time to complete 200 m sprints
150 seconds

Metcon:
Annie

20mins AMRAP
250m Row
20 PushUps
score: 8 Rounds

Vauhditon pituus

5 x 1

Strength:
5-5-5-5-5 -ve inclined bench press 60kgs
5-5-5-5-5 +ve inclines bench press 60kgs
5-5-5-5-5 flat bench press 60kgs
8-8-8 Wide Grip Bicep Curls 20kgs
8-8-8 Close Grip Bicep Curls 20kgs

Metcon:
100 DUs
20m Broad Jump Burpees
50 Alternating Pistols
20m Bear Crawl
100 Alternating dumbell snatch 12kgs
20m Lunge
50 KBS 12kgs

Core:
2 rounds (Hold 30sec each)
RH Side Plank
LH Side Plank
Plank
Hollow Body
Superman