kyykkyhommia 5x1

3 x 5 bench press (Failed on Rep 4 of Set 5) 5 RM

Fran

Result: 00:05:00

3 rundia:
10 KB swing
20 batman sit up
250m row

5min AMRAP of:
* 8 OH Lunges (20/10kg)
* 10 T2B

AMRAP in 10 min. of:
20 wall balls @ 14#
10 pull-ups (kipping)
2 walking lunge (50 ft)
20 burpees
11 kettlebell swings @ 35#

2 full rounds

Warmup:
Standard warmup with "heavy" OHS

WOD:
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

I used a 70# DB instead of a KB and I also did normal dips since there are no rings at the SRC.

5 rounds + 10 KB swing + 10 box jump + 5 dips

Cooldown
double unders

120 min

Skill: BMU practice for 25 min
11 BMU
Skill: HSW practice for 15 min

1.Weightlifting
A. Snatch – build to a heavy triple (3) for the day, in a 20-minute window
40 45 47.5 47.5
B. Snatch – PRO drill
(For 8 minutes, 1 snatch @ 60%1RM, go every 20s, if you miss, you must rest 40 s before you can go again.). Your goal is to get to as close to 24 total reps as possible within the time limit.
Result: 20 total reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 6+ reps @ 75-80%, rest 1 minute before A2.
Last set 10 reps
A2. Legless rope climb – 1 to 3 reps, rest 2 minutes before A1.
1, 3/4, 3/4 LL rope climb, only 3 sets

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

50-40-30-20-10

Double Unders
sit up

Back Squat four sets of eight reps