Weighted pull up
- 3x10 + max reps BW
- Last set 10 reps

• For Time:
BB Thrusters (40/30Kg) 21 reps
BB Thrusters (60/40Kg) 15 reps
BB Thrusters (80/55Kg) 9 reps

Strength: 20 mins to perform
5x4 Deadlift@85-90%

Wod: 8 min amrap
20 wall ball@9/6
10 SDHP@40/30

Wod: aim to go hard and fast hit that uncomfortable pace and hold it, try and get each set of wall balls done unbroken.

Energiaa, tänään ei ole aivan helpoin treeni luvassa :)

In two teams:

8min AMRAP
C2B/pull ups/jumping pull ups (choose number
HS walk/gymnastics bear crawl

Individual wod:

BMFG qualifier 19.1
6min AMRAP
2,4,6,8,10.......
Power clean (80/55)
Burpee box over (24/20)
Then 2min break into:
500m row

Pairs wod:
17.5 (1:1) - 10rds
9 thrusters (42.5/30)
35 DUs

30 HSPU
40 Strict Pull-ups
50 KB Swings 1.5 pood
60 Sit-ups
70 Burpees

Four sets of 2 rep

Easy FRAN:
15-9-6
- SHOULDER TO OVERHEAD
- JUMPING PULL UP

Bar Muscle-Ups
5 Sets of 35% Best Set

For time:

10 Handstand push-ups
250 pound Deadlift, 15 reps (175 lbs.)
25 Box jumps, 30 inch box (35 step-ups)
50 Pull-ups

100 Wallball shots, 20 pounds, 10'
200 Double-unders (300 Jumping Jacks)

Run 400 meters with a 45lb plate (600 m row)