10 RFT:
15 KB swings #45 (scaled to 10 after 6 rounds)
10 push-ups

AMRAP in 20 Minutes of:
5 Power Snatch 65/95#
10 Overhead Squats 65/95#
10 Toes to Bar

results: 8 rounds + 7 reps

Squat 5x5 (175 lb)
Overhead Press 5x5 (90 lb)
Deadlift 1x5 (160 lb)

3 rounds for time

3 strict pull-ups/ chin-ups
6 push-ups
9 DB snatches 15kg alternating
12 sit-ups
15s handstand
18 air squats

AMRAP in 10
3 Burpees
4 Push-ups
5 Squats

Warm Up:
3x
10 Sotts Press
10 Overhead Squats
10 PVC Push Pass Through

Mobility:
Lay on floor, feet on wall, bent knees

WOD:
1-Rep Max Overhead Squat

Then (for time):
100 American Kettle Bell Swings 52 LBs
Rest 2 minutes
Max Reps Sit Ups in 2 minutes

Thought I'd add a photo of me and my friend Michelle, who crushed me on this workout ... she awarded me her pink camo shirt of awesomeness as a result ;).

For time (10 min cap)
27-21-15-9
Pull ups
Push ups

• 5-…-5 of:
BB Push Press 5RM

10 burbee

Open 18.2. strategian hakemista.
Halukkaat voivat suorittaa.