Strength:

Hang Cleans - 3x85, 3x105, 3x125, 3x145, 3x155, 3x165

Metcon:

3 Rnds: 20 WBs (20lbs), 20 KBs (70lbs), 20 Burpees

Time - 14:28

Narrow grip bench press. Add weight each two sets. 6sets of 5reps.

Rest 1min.

Go heavy, Kill your triceps!

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

Kyykky 3x2x50%
Penkki 3x2x50%
+niille, jotka eivät kisaa:
Etukyykky 5x10
Kapea penkki 5x10

Snatch Pull, three sets of threes.

For time:

A)
3x
800m Run
400m Walk

Straight into

B)
10-20-30-40-50-40-30-20-10 cal
- Row
- Ski-erg
- Assault bike

2 min AMRAP

Face pulls and press with a rubberband

5 x 3 Thrusters 65, 65, 85, 85, 95

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (34 Push-ups)

2nd Round
400 M run
Max Pull Ups (23)

3rd Round
400 M run
Max Air Squats (20)

4th Round
400 M run
Max Sit ups (19)

Gurl, yo crab stink.

3 rounds, 2min rest after:
12 pull-ups
21 cal row
8 thruster 70-65-60kg

for time 7:54 25 lb dumbells
21 weighted squats
42 push ups
15 weighted squats
30 push ups
9 weighted squats
18 push ups

Sec WOD
AB Killer