30 min AMRAP kevyesti

50 DU
50 SU
50 cal row
10 wallball
3 PEP

Neighborhood bike ride

AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Ladder 10 to 1
Pull-up
Pistol (1 each leg)

18min AMRAP

9 T2B

12 Push Press @ 115#/75#

15 Box Jumps @ 24″/20″

6 rounds plus 8 push press

Skill
EMOM for 10 minutes: 3 Unbroken Muscle-Ups
Max Double Unders - 54 PR
I just did them to break my record of 53.

Strength
5x5 Front Squats (3mins rest)
60kg-65kg-70kg-75kg-80kg

WOD
Three rounds for time of:
10 Overhead Squats (50kg)
50 Double Unders
The first round was quite fast but after that my hands got supper slippery and I had to drop the barbell in the overhead squats a couple of times. Other than that it was fun!

10min AMRAP

All movements must be Unbroken

1 pull-up

1 hang power clean @ 135#/95#

3 pull-ups

3 hang power clean @ 135#/95#

5 pull-ups

5 hang power clean @ 135#/95#

6 rounds plus 6 cleans

5 Rounds for Calories

2min row

1min rest

3 RFT

1 DL @ 315#/225#

2 C2B Pull-ups

3 Cleans @ 145#/100#

4 Ring Dips

каждые 4 минуты
2а.4*5 гантелей сидя на полу/стоя @1111 жим
2б. 10 горизонтальных подтягиваний на кольцах @2111
Важен максимальный вес в хорошей технике!