Backsquat 5x3 (185, 205, 225)

Ring rows wearing various weigted vests 10x3

WOD:

3 rounds for time of:

15 wall ball shots (20lbs)

15 kb swings (53lbs)

2 minute rest

3 rounds for time of:

15 toe-to-bar
15 double unders

3x5 of:
Deadlifts (225, 245, 275)

Shoot through

1x10 of:
Deadlifts (135)

Shoot through

For time:
1000m row (4:16)

Complete as many rounds as possible in 25 minutes of:
15 Ring Dips
20 Box Jumps
25 Sit-ups ADV: GHD
30 Air Squats

ACCESSORY

3 rounds:
12+12 one arm kb row (kuulalla kulmasoutu)
12 barbell curl
15 ghd Back extension (väärinpäin ghdssa)

• lepää se mitä tarve

Bench Press 3x5 (185, 195, 205 (got 4))

7 rounds for time:

3 Power Clean (Rx 205/115)

4 HSPU

Post WOD:
2 X 1 minute Weighted Plank (45, 70)

1 rep max 1

Weight: 100 kg

Max C&J = 255. I failed at 265. no chalk at gym makes this tougher.

3x15 burpees
- rest 30 sec. between each set
time= 1:32

7x2 dead hang C2B pullups

1 RM Floorpress (155#)
3x10 Fat bar bench press (100#)
3x10 pull-ups (assisted with 1" band)
4x10 ring dips (assisted with .45" band)
3x5 banded push-ups (.5" band)

cash-out:
5 rounds for time:
5 burpees
3 toes to bar

Time: 3:57

A: Max reps push ups
B: max rep wide push ups
C: max rep Diamond push ups
D: singel arm db shoulder flys 3x8/each arm
E: overhead db triceps extensions 1x8/each arm
F: oculsions db biceps curls

Mobility