Pre-WOD:
-5X3 Power Clean/ Front Squat
65

Stamina Press
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 press
Even Minutes: 6 bench press

4 rounds for time:

250m Row
200m Sprint
Rest for as long as needed

R1- 1:29
R2- 1:27
R3- 1:31
R4- 1:35

140 min

1.JG PP 15.6.2018
A. Ring muscle ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 2 hips to rings
- 3 x 5 floor assisted ring muscle-ups with a fast transition
- 3 x 1 muscle-up no dip

2.Strength tests
A. Front squat 1 RM
4x50 3x60 70 75 80 85 87.5 kg

Rest 8 min, then:

B. Max reps @ 85 %
6 x 74.5 kg

C. Max reps strict pull ups - 17 reps

D. Max reps strict HSPU
Floor: -
Abmat: 4 reps

E. Max reps kipping HSPU - 15 reps

S. Central

1 Min-Row
1 Min-Dips
1 Min-Strict Pull-ups
1 Min-Double Under's
1 Min-Rest

3 Rounds

1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.
- Add weight if possible,
- Partner assisted if needed.

With Emma and Dogs

Pre-WOD:
-5X3 Power Clean/ Front Squat

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

Back squat cluster 5x(2+1+1), lepo 30s/3min