3 rounds for quality of:
10 ring rows with a false grip
10 kettlebell swings
10 ring dips

120 min

1.Weightlifting
A. EMOM12: snatch x 1
35 35 37.5 / 37.5 40 42.5
45 45 47.5 / 50 52.5 54 kg

2.Strength
A. Back squat - 3 x 8 reps

3.CF JKL wod 8.5.2018

A. HSW practice

B. Metcon

C. Corework, 8 rounds of:
20 sec hollow hold
10 sec rest
20 sec arch hold
10 sec rest

D. 3 rounds of:
Reverse hyper 12 x 20 kg

Pre-Wod: 5 X 2 Thruster (115#)

Metcon
-5 Thruster (75-80% max weight) (95#)
-200 Meter Shuttle Run
-4 Thruster
-200 Meter Shuttle Run
-3 Thruster
-200 Meter Shuttle Run
-2 Thruster
-200 Meter Shuttle Run
-1 Thruster
-200 Meter Shuttle Run

Post WOD: Pick One:
-80 Sit Ups
-50 T2B
-50 GHD

3 Rounds

400m Row
21 KB Swings (53#)
12 Pull Ups

For Quality:
10 sets of pull-ups and dips
First set 10 pull-ups and 1 dip, then 9+2, 8+3...

2 rounds of:
Back Squat 15-10-5 reps

Rest 3 minutes between each working set. Increase weight for each set.

10 good morning
5-15 t2b

5 Rounds:

400m run or 50 double unders (150 singles)
21 squats
12 burpees

Hartiarengas + kyljet

15-1 KB swings
1-15 Burpees

Time limit 20 min