-7 X 3 Push Press- Max Weight 95

-Find 2RM Weighted Pull Up-

-4 X 15 DB Row- 20 lbs

-Double Under Ladder by 5
5 minutes

Pre-Wod
Front Squat: 10-8-6-4-2 (85-95-105-115-125)
Hang Clean: 7 X 3 (85-85-85-85 -95- 95-100)

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

Barbell Training
PUSH JERK
5X3 AHAP
WORK UP TO A HEAVY TRIPLE AND USE THE SAME WEIGHT ACROSS 5 WORK SETS. 1 SET EVERY OTHER MINUTE.

Conditioning

A. 10 ROUNDS FOR TIME
5 RING DIPS
3 BURPEES
1 DEADLIFT 335/235

PJ- 175&155
5:38 315#

4 Rounds for Time
400 meter row
15 kettlebell swings
15 sit ups

3 rounds:
-1 pole climb(3m)
-3 front squats(50kg)
-20 burpees

Did

clean squats
Dips on boxes (can't do bars yet)

skill
DU

+

gymnastics

strenght
5 rep max (110 kg) + 3x5 strict toes to bar (with 3 minutes rest b/t)

WOD
20 minute amrap
400 m running + max bar muscle ups
( muscle ups: 5,5,3,4,3,3) + 200 m

not my favorite kind of wod!

3 box jumps 30

6 KBS 2

9 Push ups

Perform triplet of exercises as 3min AMRAP. 5 rounds.

Start counting each round at the rep you left off with in the previous round.

Afterbash: Mobility- The “Bretzel”

50 situps
50 double-unders
50 situps
50 walking lunges (25 each leg)
50 situps
50 burpees
50 situps

Warm up met
Press, push press, jerk
Passthroughs, ovrrhead squats

Jerks in 2 &1 up naar 70