RMU

WU: classic gym + core
2*10 front bend
2*5 pull up
2*10 push up

SKILL:
2*10 bend muscle up
2*5 jump RMU
2*5 Ring push up

2*10 - RMU
RMU with box 5,4,3,2,1

WOD: AMRAP 5 ring pull up 5 ring push up / 3 RMU
time cap 7 '

For time:
- 20 DU.
- 12 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 9 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 6 OHS (35 kgs).
- 1 rope climb.
- 20 DU.
- 3 OHS (35 kgs).
- 1 rope climb.

RM Back Squat

Pre-WOD:
5X5 Bench Press @ 70%

WOD - For Time:
-100 T2B
(Top of Every Minute Do 10 Push Ups)
10 Minute Cap

Post:
6 X 10 Sprints @ 70% Effort

No mod. 63 T2B, pushups really started to fail those last 4-5 rounds.

OH squat 5 RM

B1: 10 Boxjump Stepdowns@45/30cm
B2: 15 Muscle Cleans
B3: 100m Sprint
vila 2 min x 3
vila 4 min
B4: 7 Burpee Boxjumps@45/30cm
B5: 15 KB Swing to lock out
B6: 100m Sprint
vila 2 min x 3

*Valakyykky 3 x 5

*Tempaus sylistä ja riipusta 5 x 2+1

Hyvvee Juhannusta! 🌿🌞

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Pre-WOD:
3 rep max squat w/ 3 second pause at the bottom.

WOD - 5 rounds for time:
- 200M run with wall ball (20#/14#)
- 20 Wall Ball Shots

Post WOD:
- 100 Situps

First WOD to run with wall ball. What a beating! Texas morning heat, great workout!

Pre-WOD:
- Work Up to a Heavy Set of 3 Push Press

WOD - 10 MINUTE AMRAP
- 15 Box Jumps (24"/20")
- 12 STO (#115/75)
- 9 T2B

RX. 3 rounds + 15 Box jumps + 1 STO