Max Back Squat
Max Press
Max Dead Lift

Max 3 Reps each, 3 failures allowed total.

Very happy with this, 65lbs improvement since March! Closing in on that 800!

3 BBJO synced
3 DL 80kg synced
Each round at 3

Shoulder Press Lift 11

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up

600m Run

I did my 10 reps shoulder press at 160lb. I got 8 but broke down on 9. This WOD also sucked so bad it kick my ass.

Tempaus
2@80%
2@85%
2@90%
2@95%

Rive+työntö

2+1@80%
2+1@85%
2+1@90%

Etukyykky
2@70%
2@80%
2@85%
2@90%

Te-veto
4x2@110-120%

3 rounds :

5 Strict Pull-ups
10 Straight Legged Sit-ups
8 Cossak Squat
2:00 Bike

Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (45)

EMOM 48

1) 1 min run
2) 10-15 ring row
3) 10-15 OH walking lunges
4) 10-15 GTOH with a plate
5) 10 GHD sit ups
6) 10-15 box jumps

AFAP
3 rounds for time:
15 Ring Dips
30 Back Squat
45 Sit Ups

Time cap 18'

Result: 2 ronds, 15 dips + 21 squats

3 of 3min AMRAP

5 power clean 58kg
8 burpees
10 GHD abs
Rest 3min between amraps

Run 9,8 km