warmup:

skill: kipping pullups

WOD: 1000m row, 50 thrusters, 30 pullups(*ring rows)

4 mins Tabata situps.

warmup: 2x (row 250m, 10 hr pushups (*kn), 10 kb good morning (26), 10 wall air squat) 10 goblet squat (*26).

skill: deadlift 7 x 1. 75,95,115,125,135,145,155,165

WOD: 3x (10 back squat (*75), 20 plyo pushups (*knee p/u), 50 DU (*sub row 200m)

WOD: 21 OH Squat (35)
42 Ring Rows (*mod from p/u)
15 OH Squat (35)
30 Ring rows
9 OH Squat (35)
18 Ring Rows

3x (row 150m, 15 air squats, 10 kb swings (*26), 5 burpees)

5x om 1 rep max deadlift te vinden. ( die is voor eigen statistieken)

daarna

13 min amrap

5 hang power snatch
10 medball cleans
10 bar facing burpees

50-40-30-20-10
Wall Balls
Box Jumps
KB Swings 53/35

For 15 min, EMOM perform
1 pullup, 1 handstand push up
2 pullup, 2 handstand push up
etc

Tried doing kipping with the smallest band. Arms were hurting, but I did my best. Handstand pushups with box. Got partially through round 6, then had to scale back to 3 pullups and 3 handstand pushups.

front squats, ring push ups, thrusters, double unders

20 min. AMRAP:
10 Push-Press @ 115/85 - act. 35 lbs.
10 Kettlebell Swings @ 53/35 - act. 26 lbs.
10 Box-Jumps @ 24/20 - act. 20 (step-up)

8 Rounds: act. 4
5 Front Squats @ 185/125 lbs.- act. 55 lbs.
10 Ring Push-ups