Warm Up:
4 Rounds w/ 25 lb Plate
Lunge Walk, 20 yds
Squats, 10 reps

WOD:
5 rounds
Floor Press, 5 reps @ 145 lbs
20 Hand Release Push Ups
Pull Ups, 10 reps
DB Bent Over Rows, 10 each arm @ 60 lbs

33 Burpees w/ 20 lb vest

20 sec work 10 sec rest

Hang cleans #95 41 Reps
Push press #95 51 Reps

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

started out hard, finished struggling. lost count. first set 12 of each, last set 5/4 of each. Grip killed me.

21 15 9 for time of:
HSPU
SDHP 100lb
Ring Dips

8 rounds
12 cal assault
3 c2b
rest 5 min

8 rounds
12 cal assault
3-5 hspu
rest 5 min

8 rounds
12 cal assault
2 rope climbs

40kg x 15
60kg x 10
70 kg x 13
80 kg x 8
90 kg x 2
90 kg x 3

Trening med a-laget
90 min

Warmup:
3 sets of:
* samson stretch
* 10 push ups
* 10 GHD
* 5 dips
12 sets of 2 reps w/ 60 seconds rest between:
* Deadlift (65% 1RM) - 275# for me

WOD:
5 Rounds For Time:
* 10 Hang Clean (85/55) - I subbed barbell bent over row since I cleaned yesterday
* 10 Overhead Squat (85/55)
* 10 Box Jumps (36”)

Pre-Wod
Front Squat: 10-8-6-4-2 (50-55-60-65-75)
Hang Clean: 7 X 3 (75-80-85-90-95-100-105) - failed at 3rd attemot at 105 but made my PR)

WOD: For Time (7 Minute Cap)
21-15-9 ,
Burpee
Pull Up.