Buy-in:
5/3/1 Back squat Cycle 3, wk3
225x5, 250x3, 280x1+ (6)

WOD:
"Isabel"
30 snatches @ 135/95#
Scaled to 115# to keep moving and push power output
2:42

Cash out:
"Fran"
21-15-9
Thrusters (95/65)
Pull ups
RX'd @ 6:20

The squats and Isabel killed me for Fran. Over two minutes slower than PR. Hell of a workout today!

30min maksimi kalorit. Kymppivastuksella.

EMOM For 20 Minutes:
- Odd: 10 Thrusters 42.5 kg
- Even: 10 Bar facing Burpees

140 min
Warm up for 15 min

1.HSW
HS Walk practice:
- Handstand rocks 3-4 sets
- Wall facing HS Shoulder taps 3-4 sets
- HSW 25 m

2.MU
- Skill drills
- MU 12x1

3.Ring muscle up accessory
- False grip hollow hang
60 s.
- One quarter-up transition drill
12 reps
- Strict MU
3 x 1

4.Push press + split jerk
1+3

5.Accessory
A.3 sets:
3+3 Turkish get ups (Light weight, slow movement)
5+5 Crab reaches (Slight hold on every rep)
300 m easy ski-erg
- Done

5min AMRAP

10 burpees

15 Knees 2 Elbows

Rest 2 mins

5min AMRAP

10 KBS (1.5/1p)

15 Jumping Lunges

Rest 2mins

5min AMRAP

10 Superman

15 Double Unders

Score is total reps

FINAL TEST

For time.

Video: http://bit.ly/2ZlWaYQ

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees

Amrap 9
10 MB clean
10 push up
5 burpees

Penkki 4x6x70%

Pendlay Row 5x10

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

Pull-up pyramid with weight