10 kierrosta aikaa vastaan:

• 20cal SkiErg
• 10 GHD-istumaannousu
• 10 GHD-selänojennus

5 Ring Pullups
10 Pressups
15 Squats

20 minute AMRAP

15 rounds + 1 set of pullups

Two rounds for time of:

100 Double-unders 3:1
50 Shoulder to overhead 95 lbs / 65 lbs
25 Toe to bar

then

Hang Squat Clean
2-2-2-2-2

7 rounds for time

7 dead-lift 82kg
7 L pull ups

day 15, 6x2 @ 80%

21-15-9

21 burpees
15 wallball shots 20/14 lb
9 d ball cleans 150/100 lb

Go hard from the start, keep transitions quick to minimize rest

@75% 1RM

Pre-Wod
Find 1RM Back Squat
Duplicated my previous #175. Failed at #180.

6 Minute Ladder
1 Thruster 135/95 (used #65)
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...
5 completed rounds, 6 front squats and 3 pull-ups

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up

25

10 min Amrap
8 Power Cleans @ 80/50kg
8 Bar Facing Burpees

8 min AMRAP

5 Pullups
10 Pushups
15 Squats