Strength / Skill:
1x20 Back Squats
Note: Increase 5% from last week's weight if you successfully completed the 20 reps.

WOD - 5 Rounds For Time:
-10 Cleans (#135/95)
-10 Burpees

Post-WOD:
- L-Sit Work

Strength / Skill:
5x3 DL

WOD - For Time:
- 1000 meter Row
- 75 KB Swings (#53/35)
- 50 Box Jumps (30",24)
- 25 GHD Sit Ups (1:1 T2B if GHD not available)

Only non-rx was box jumps ... but that will change in the future!

Voimannostotunti

http://gymnasticswod.com/content/sat-0301

Voimannostotunti

For time (cap time: 15 min):
- 5 Wall climb.
- 21 Kb Swing 32/24 kgs.
- 21 Gob Squats.
- 21 Toes to bar.
- 5 Wall climb.
- 15 Hand to hand (each hand).
- 15 Gob Lunges (each leg).
- 15 Chest to bar pull-up.
- 5 Wall climb.
- 9 Clean & Press.
- 9 Gob lateral lunges (each side).
- 9 Bar MU.

Alternate
1. 5-8 strict chin ups
2. KB lunges 12 steps (AHAP)

Skill: re-cap of pistol progressions
And Emom.

Wod: choose your poisen !
1A : “cindy” 20 min amrap
5 pull ups
10 press ups
15 air squats

1B: “Mary” 20 min amrap
5 HSPU
10 Pistols
15 pull ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

5 x 2 x rinnalleveto + 2 x ylöstyöntö