21-15-9

60 kg squat clean
high box jump
push-up
5 sit-up every minute

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

D.
Seven sets of:
Row 300 Meters
15/10 Ring Push-Ups
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie row
CTB pull-ups

21-15-9
burpee pull up
ring dip
toes to bar

Pre-WOD:
Work up to a heavy single movement complex consisting of the following:
- 1 DL
- 1 Hang Clean
- 1 Front Squat
- 1 Jerk
Never release bar, progress to each movement and add weight each complex.

WOD - For Time:
- 20 Deficit Hand Stand Push Ups
- 30 Front Squats (#135/95)
- 40 Burpees

Post-WOD:
- Accumulate 2 minutes of L-Sits

Burpees ... oh my. Always a good reminder of "suck" and how you are getting better at managing that.

Aloituspaino 75% maksimista. Voit lisätä painoa sarjoihin.

20 squat
15 ring row
20 wall ball
15 box jump

clean + clean and jerk

1RM Clean
1RM Bench Press
1RM OHS