WOD
AMRAP 16'
25 D.U
12 HSPU
12 PUSH JERK (Kb)
12 BOX JUMPS

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps 130#
80%, 5 reps 135#
85%, 5 reps (plus as many more as you can do) 145#
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B (24 situps)

Skill Work: DU/HSPU/T2B/Kipping/ Overhead Squat

WOD: 4 Rounds for Time - 8:06

15 KB Swing at 53/35#
Farmer's Carry to other end of gym
Bear Crawl Down/Back
Farmer's Carry back to other end of gym (to the original starting point)

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

-Buy In-
Strength: Press, wk 2
110x3, 125x3, 140x3+ (8)

WOD
5 Rounds for Time:
20 Kettlebell Swings (53/35)
10 Handstand Push Ups

-Cash Out-
400m Medball Run (30/20)
2:15

Skill
3x15 Deficit Weighted Pushups (60s rest)
3x10 Head Weighted Situps 10kg (60s rest)
5 minutes of:Handstand Hold & Handstand Walk Practice
Snatch 20kg - 40kg - 50kg
C&J 20kg - 40kg - 50kg

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Squats
60 Sit-ups
70 Burpees
I did the handstand pushups in 3mins so that is a PR. All the other movements were done relatively quickly except the sit-ups which slowed me down a bit and the burpees which I did in 5mins.

10-10-10
10 c2b
10 PU
10 wallball
5 rounds
20-10
20 situps
10 t2b
3 rounds

40min amrap
200m row
Animal walks to rack (10-15m)
Odds: 10 goblet squat 24kg kb & 6pull ups
Even: 10 kb swing 24kg & 6 push press 50kg
Animal walk back to rower

Vary your animal walk each round.

6 tabataa: 8 x 20sek työ / 10sek lepo

2 kierrosta(max metrit):

• Skierg
• Soutu
• Assault bike

3 minuutin lepo jokaisen tabatan jälkeen.

For max reps
8x 20sec work, 10sec rest

Db snatch (rx 16/10kg)
Switch hands each interval

KB swings (rx 24/16kg)