5 minutes for reps of Turkish Get Ups(use a moderate load, focus on good form and technique).
Then:-
25-20-15-10-5 reps for time of:
Pull Ups
Double Unders x2
Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar pull ups.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD

Result: 20kg KB - 9Reps , Pullup + BlueBand - 31:24min

Find 1RM Strict Shoulder Press (205)
Find 1RM Jerk (235)

WOD:

10 Min AMRAP
- 30 DUs
- 15 Power Snatch (75/65)

6 rounds + 15 DUs

Row 15 Minutes

KB class
Turkish get ups 26/ 35
snatch practice 18/ 26
Front squats 5-5-5-5-5 (3;00) 26#x2

Every 10 minutes x 4 sets:

400/350 m row
10 DB box step over 35/25 lb
5 devils presses 35/25 lb
20 feet anchored sit ups 35/25 lb
5 devils presses 35/25 lb
10 DB box step overs 35/25 lb
400/350 m ski

8 min timecap.

Complete 150 push-ups in as few sets as possible.
* Each time you have to rest on the ground, immediately perform 30 double-unders.(Hice 20 jumping lunge)
* You may rest in the plank position (top of the push-up)

7 rondas (30 20 20 20 20 20 20) con sus 140 Jumping Split (hice otra serie despues de la ultima de 20)--> 13:20

5 ROUNDS for time

(1 rounds is:)

• Row 25 cals

Then 2 rounds of

• 5 Strict Pullups
• 10 Hang power Cleans 2x15kg dumbbells
• 20 Steps walking lunges 2x10kg dumbbells

Strength:
3x
Strict Pull-Ups Max (7,6,6)

WOD:
20 Shoulder to Overhead
40 Back Squat
60 Deadlift
10 Shoulder to Overhead
20 Back Squat
30 Deadlift

Mobility

Dynamic

Warm Up WOD
250 m run/row
10 KB swings
10 get ups

Snatch review

WOD
10/8/6/4/2
Snatches
burpess
Donna: 7:32

For time, 2 rounds

A:
22 cal Ab
30 OHS @ 35kg

Rest 5 min

B:
12-9-6
T2b
Box jump over

Rest 5 min

Emom 12min (A+B)
A1 Squat jump x10
A2 BB Deadlift x5 (60kg)

B1 OH Lounge walk 15m (10kg)

C1 DB Curl (12,5kg) x10 10 -- -- --
C2 DB OH Press x10 10 10 --
C2 DB Tricep FXT x 10 10 10 10

AB Tabata 20/10
- Toe tuch
- Lateral Reach
- Knee Grab