Every 1:30 x 5
3 clean dl
3 power clean
3 fs

Strength:

Backsquat 3x3x3x3x3
75#, 95#, 105#, 105#, 100#

WOD:

8 Min AMRAP

20 Weighted lunges @ 5#
10 Burpees

---

First Rx with weights ever!!
My backsquat weights were weird, wasn't paying attention and jumped 20#, which just killed my back.

10 Min amrap

• 2 Strict HSPU
• 10 Deadlifts 80/60

Score is total reps

4 x max reps

15min. EMOM

Etabler 1 snatch

1: 20M Run
2: Push Ups
3: Air Squats
4: Sit Ups
5: Kettlebell Swings (35/53lbs)
6: Back Squats (65/95lbs)
7: Push Press (65/95lbs)
8: Hang Cleans (65/95lbs)
9: Overhead Walking Lunges (10/25lbs)
10: Deadlifts (65/95lbs)
11: 24" Box Jumps (Step-Ups/Jumps)
12: Burpee Box Jumps/Burpee Pull Ups

20M Run---2 Push Ups, 20M Run---3 Air Squats, 2 Push Ups, 20M Run---...

Video is of the first few and last two rounds.

BW: 130lbs

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
4x Curtis P’s (105#/75#)
6x Wtd sit ups (45#/35#).

4 rounds ”Gator”
5 Front Squat
26 Ring Push-Ups

Takakyykky 4x5x1,5
Split squat alhaalta puoleenväliin 4x20

Kelkka polvennostokävely 4x20
Pohkeet seinää vasten 4x20

Hyvää huomenta 4x10

Back Squat with pause
6x2 reps @ 80% of 1 RM
- 3 sec pause @ bottom
- heavy doubles with good form