Strict press:
115 x 3
125 x 3
140 x 6

Close grip bench:
8 x 185
8 x 205
6 x 225

Conditioning:
4 rounds:

5 power cleans (205lb)
10 pull ups
15 hand release push ups
300m row

Time - 13:18

"Chelsea"

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Niin kauan kuin menee emomina, jos loppuu ennen 30min niin sit se loppuu.

Tabata Teams!

The whole team does each exercise together.

Scoring: Each member keeps track of their total reps throughout the Tabata of the exercise. We will total and average the team for each exercise. The team with the most exercise "wins" wins!

There may be rewards for winning!

Team members: Max, JR, Bryan and Jakeb

Box Jumps (62.5)
Push ups (66.25)
Sit ups (75.5)
Rope Layouts (13)

Ave total: 54.31

Strength

Backsquat 2-2-2-2-2-2-2-2-2-2 (on the minute)

WOD

10-9-8-7…1 of

Ring Dips
Power Cleans (135/95)

10 rounds:

10 x thruster
10 x vatsalinkku

5 rounds:

5 leukaa (3 puhtaana ja 2 kumpparilla)
5 dippiä laitteessa

Vähän penkkiä jälkkäriksi.

Negative chin ups 4x3

25 Muscle-ups for Time

"Fran" for time:

21-15-9 rep rounds, of:
thrusters 95 lbs/65 lbs
pull-ups

3 rounds of 1 min max kettlebell swings at each station with 1 rest station

Men: 12kg, 16kg, 24kg, 32kg, 48kg, rest

Women: 8kg, 12kg, 16kg, 24kg, 32kg, rest

4 rnds for time
15 db squats @22,5’s
15 kcal SkiErg