Wendler

EMOM x10
1. Ski (1min.)
2. Hspu (5-10)

Rest 5min...

Emom x10:
1. Ab. (1min.)
2. C2B (5-10)

*Go sustainable pace.
* Try to go ub.

Maximi paino kompleksissa
12 min
2 mave
1 rive riipusta
1 työntö
2 takakyykky

For quality

Option A:

3 rounds:

3 muscle ups
7 DB thrusters
1 min rest

Option B.

3 rounds
6 C2B
7 DB thrusters
1 min rest

Strength:
4 x 6-8 reps of back squat, increasing weight

WOD:
3 rounds
50 double unders
21 kettlebell swings

12 pull ups

Back squat
135 (8) 185(8) 215 (8) 245 (6)

Bench press 5x4x80%

“Fran”
21-15-9 reps for time
Thrusters
Pullups

Practice Hs-walk (~15min)

Bar MU progressions

Strength:

3 x
5x Banded kip + press
5x Jump Bar MU
5x strict C2B pull ups

3 x 20-30 sec ring row hold
3 x 20-30 sec ring support hold top
3 x 30-30 sec ring support hold bottom

CrossFit Totals

1rm Back Squat
1rm Shoulder Press
1rm Deadlift

Pleased given that it's only been alittle more than 3 months to recover from the broken vertebrae.

BS-350#, PR is 360
SP-150#, PR is 165
DL-315# stopped there. First time DL in almost 2 months. Time will tell if even that was a good idea to return with CF Totals.

CFT=815, last time was 865. All things considered, not a bad day for me. Can't wait to be back to 100%. SOOOO impatient.