Weighted sit-ups
25, 20, 15, 10, 5 (25/15)
Ring/Box dips
5, 10, 10, 15, 20

WOD

5 rounds of max rep KB Thruster (48kg/106lbs)

1. 10
2. 7
3. 6
4. 6
5. 7

Post WOD

Double Under practice

Was trying my best to just get them done with as little effort as possible. Harder than you would think. Recon I did about 100 DU

25 pull ups (jump)
50 squats
50 push ups (incline)
50 crunches
25 pull ups (jump)
50 squats
50 crunches
50 push ups (incline)

STRENGTH
Shoulder Press
5 x 60% of 1RM
5 x 65%
5 x 70%
55, 60, 65

WOD
AMRAP in 12 mins
5 handstand pushups (2 abmats)
7 ground to overhead (95/65)
9 air squats
65# snatches

POST
50 rings dips in as few sets as possible.
7 sets w/ blue band

5min AMRAP:
Squat Clean Thruster (75/50kg)

Maven voimaohjelman mukaan

4 rds

10 Burpees
15 DL (80k)
20 Pullups
25 Air Squat

5(65k)-3(70)-3(72.5)-3(75)-1(80)-1(85K PR) Push Press

Then

20 x Push Press (60k)
60 x Close Grip Pullups
Carry 45k 800m

Then

3rds
15 Abmat sits
60 sec Plank hold
15 Russian Twist (10k)
10 Back Extentions

WOD:
3 rounds: 400m run, 21 Pull-ups, 12 Handstand Push-ups

AFAP
1000m row
50 thrusters (10kg bar)
30 pull ups (purple band)