Pystypunnerrus 3RM ja max toisto @80%

Pre-WOD:
-1 Round Max Shoulder Press

WOD: Test 1:
-Bench Press 1 rep followed by max set of Pull-ups

Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

Post:
1K Row for time
3X -15 Weighted Sit Ups
-15 Unweighted Sit Ups

Every 2 min for 20 min

2 snatch pulls + snatch

10 Back squat 60/100
50 KBS 24/32
20 Front squat 40/80
40 Box jumps
30 OHS 30/60
30 ttb
Timecap 20min

8 rounds
3min work 1min rest
20 cal skierg
10 T2B

Weightlifting
Low Back Rehab Exercises
Power Snatch (40kgx3, 50kgx3, 55kgx3)
3 Power Cleans & 3 Front Squats (50kg, 60kg, 70kg)
Power Clean & 5 Front Squats (75kg, 80kg, 85kg)
3x10 Russian KB Swings (24kg)
Half-Tabata Plank Hold (with extended arms)
Low Back Rehab Exercises

WOD HOME:
10-9-8-7-6-5-4-3-2-1
SIT UPS
Jumping lunges

5 x hang snatch + snatch

Start from 65%->

Warm Up:
-12 TGU (6/6)
-24 Good Mornings
-36 Bridges (12/12/12)
-24 Grasshoppers
-12 Supermans

Pre-Wod:
5 rounds:
-2 Dead Lifts
-7 Box Jumps (30"/24")

WOD: For Time
-800 meter run
--30 Thrusters (#115/75)
-400 meter run
--20 Thrusters
-200 meter run
--10 Thrusters

• 1 Set of:
Bar Muscle Ups max reps