WOD: For Time
20 Deadlift 135#
200m Run
20 KBS 1.5pood
200m Run
20 Front Squat 135#
200m Run
20 Burpee
200m Run
20 Pull-up
200m Run
Box Jump 24"
200m Run
20 Lunges
200m Run

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First WOD back from vacation, felt good!

lav 6 runder af back squat hvor du stiger med 10 % af din max squat hver runde.
5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
1+ af 80 %
reps to beat = 10
(sidste runde (3+) skal du tage så mange reps du kan op til 10)

Niskan takaa, @65-75%

Row 10 km for time

A: Front squat 5-5-5
5 heavy reps each set
Rest 2-3min between sets

B: 4 rft:
12 Burpees
6 Strict ring rows
3 Power clean 80/60kg
200m run

Clean & Jerk, three doubles, two singles

Conditioning
30 Chest to Bar Pull-Ups
50 Thrusters (65lbs)

Pausing Snatch
1 Second Pause at Knee
2×2 – 70%
2×2 – 72%
2×2 – 74%

Back Squat
On the Minute x 5:
5 Back Squats – 78%

Max cal. Assault bike:
On / Off
60s. / 60s.
50s. / 50s.
40s. / 40s.
30s. / 30s.
20s. / 20s.
10s. / 10s.
20s. / 20s.
30s. / 30s.
40s. / 40s.
50s. / 50s.
60s. / 60s.

Emom 20 min
10 benchpress 50kg
10 crunch
5 kb swing 20kg