Burgener 4 rds
WU
3 rds
15 squat
15 supine bridge
15 superman

strength push press 5-5-5-5-5
70-75-80-85-85

WOD rx
21 OHS 42,5 kg
42 sit ups
15 OHS 42,5 kg
30 sit ups
9 OHS 42,5 kg
18 sit ups

A.M.R.A.P. 20'

► 10 Push Press
► 10 KB Swing
► 10 Box Jump

Complete 150 push-ups in as few sets as possible.
* Each time you have to rest on the ground, immediately perform 30 double-unders.(Hice 20 jumping lunge)
* You may rest in the plank position (top of the push-up)

7 rondas (30 20 20 20 20 20 20) con sus 140 Jumping Split (hice otra serie despues de la ultima de 20)--> 13:20

A)
Double KB front squat
Build up to a heavy 10 rep
then
1x max rep with 80%

B )
4 rounds
18 double KB swing
8 double KB clean
max rep unbroken double KB shoulder to overhead
2’ rest

C)
3 rounds
16 KB deadbug
10/10 standing side bend

5x5 deficit deadlifts (#25 plates, no more than 60% of your max)

95, 100, 105, 115, 125

WOD:
15 minute AMRAP
5 Deadlifts (225/155)
10 T2B (subbed GHD)
15 burpees
20 DU's (3:1)

Finished 3 rounds + 5 DL + 10 GHDs +10 burpees

For 8min EMOM:
0: 5 snatch
1: 4 snatch
2: 4 snatch
3: 3 snatch
4: 3 snatch
5: 2 snatch
6: 2 snatch
7: 1 snatch

Start light and increase weight so that the last snatch is heavy.

Back Squat 65% x10 x 3 @ 155#
Snatch Balance 65% x1+ 2 OHS x 4 @ 45#

WOD

"Maverick"

3 rounds for time:

12 push press (135#/95#)

12 box jumps

12 KB swings (1.5/1)

12 lunge jumps

12 power cleans (135#/95#)

12 HR pushups

12 KTE

12 DU

12 pull-ups

** then **

10 clean & jerk (135#/95#)

Scaled= 95#

2 rounds AFAP:

25 air squats

25 walking lunges ea.

400m run

** 2min rest **

2 rounds AFAP:

20 push-ups (regular/close)

20 pull-ups (regular/mixed grip)

1:30min tempo rope (15/15)

50 - 40 - 30 - 20 - 10
Wall Balls
Double Unders