30 HSPU
40 Strict Pull-ups
50 KB Swings 1.5 pood
60 Sit-ups
70 Burpees

Four sets of 2 rep

Easy FRAN:
15-9-6
- SHOULDER TO OVERHEAD
- JUMPING PULL UP

Bar Muscle-Ups
5 Sets of 35% Best Set

For time:

10 Handstand push-ups
250 pound Deadlift, 15 reps (175 lbs.)
25 Box jumps, 30 inch box (35 step-ups)
50 Pull-ups

100 Wallball shots, 20 pounds, 10'
200 Double-unders (300 Jumping Jacks)

Run 400 meters with a 45lb plate (600 m row)

30 burpees
30 balanceos 55/35
30 burpees
30 thrusters 45/35 (barra)
20 burpees
20 balanceos 55/35
20 burpees
20 thrusters 45/35 (barra)
10 burpees
10 balanceos 55/35
10 burpees
10 thrusters 45/35 (barra)

Alkulämmittely ja mobility

Vanhempien tai tiimin kanssa

15min amrap
Max metrit laitteella

Loppuvenyttelyt

4 rounds for time
200m run
30 DU
21 kettebel swing
12 pull ups

Skill: Push Jerk
WOD:
Shoulder Press 1.1.1.1.1
Push Press 3.3.3.3.3
Push Jerk 5.5.5.5.5

Worked up to 1RM for the day Shoulder Press (145#) and then did the first 2 1-3-5s at 145, the last 3 at 125.

Completely nuked me!

Afterwards 2 min max DU + 2 min max Abmats for total reps = 155 (72 abmat/83 DU)

Post WOD:
Today had to do 27 HRPU for the challenge continuance.

Work up to 5 rep max