Triceps extension
3 x 12 (10 & 12,5kg)

Barbell Row
4 x 12 @20kg

50 sit-ups

10 minutes to reach max:
6 x 40 - 6 x 45 - 4 x 50 - 4 x 55 - 2 x 60

rest 5 min

6 x 2 @85% (50kg)

AFAP 10 rounds:

5 x 1-arm dumbbell thrusters (left, 12kg)
15 sit-ups

15kilos

800m run (2:51)

12min AMRAP
5 pullups
10 push-ups
15squats (10 rounds and 9 push-ups)

800m run (2:56)

400m run
30 burpee pull-ups
30 walking lunges
400m run
50 squat jumps
50 2ct mountain climbers
400m run
80 push ups
80 sit-ups
400m run

Back Squat
-5 X3

WOD:
-50 Box Jumps
-40 KB Swings(53/35)
-30 Burpees
-20 Front Squat(95/65)
-10 Man Makers (35/25)

Pre-WOD: 3 Rounds
-20 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups
Then:
5X3 Power Cleans (as heavy as possible)

WOD: For Time:
-10 Clean & Jerks (#135/95)
--Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
--8 Clean & Jerks
--Cindy
--6 Clean & Jerks
--Cindy
--4 Clean & Jerks
--Cindy
--2 Clean & Jerks
--Cindy

10 Min AMRAP:
8 Toes to Bar
8 Thrusters
12 Walking Lunge

Box Squats
8 x 2 @42,5 kg

Leg Extensions
12 x 45 - 10 x 50 - 8 x 55 - 8 x 60 - 8 x 60

Leg Curl
3 x 10 35 kg