Biking outside for 85 mins (32,1 km)

For Time:

50 Back Squat #136
40 Pull Ups
30 Shoulder to overhead #135

50 Front Squat #85
40 Pull Ups
30 Shoulder to overhead #85

50 Overhead Squat #65
40 Pull Ups
30 Shoulder to overhead #65

Made it 16 reps into the overhead squats when got called out, was working.

"For Time (with a Partner)
Cash-In:
1 mile run
Then, 5 Rounds of:
20 Box jump Over @60/70cm
10 Synchronized Bear Complexes @50/30kg
Cash-Out:
2000 meter Row

TC: 40 min."

Back squat 3-3-2-2-2-1-1-1-1-1 reps.

A: Every 90sec for 15min
2x C&J @moderate weight

B: Partner wod:
10min amrap, alternate exercise
10 DL 80/60kg
8 alternating Db box step ups
6 TTB

SS B
Pull-ups 8, 7, 4 try 8, 7, 6 next time
Complex 10 min 22.5kg 4 + 4 hang power cleans
Rollouts 3X10

Strength
Find 1 RM Clean- 85lbs!!!!!

Jamal's Killer Abs

reps 15-10-8-6-4-2

Sit-ups
Barbell Ab Roller
Flat V-ups
V-ups (L)
V- ups (R)
Plank: 60-60-55-50-40-20 sec
V-up Hold: 60-60-55-50-40-20 sec
Superman: 60-60-55-50-40-20 sec

Cash Out
100 Sit ups w/ 10 lb plate
Hold superman til failure- 2 min

A: 12min emom
3x snatch @ light weight

B: 10min emom
5x back squat @ moderate weight
Första minuterna ska vara lätta men det ska bränna fint i benen mot sista seten. Cirka 70-80% av förra veckans 5rm.

C: 3rnft (optional)
Double kb front rack carry 30m
Side plank 30-45sec/each side

Strict Pull ups
1 Attempt for Max Repetitions

1min max reps Handstand push ups<--tricep bar HSPU-13

Rest 30sec

1min max reps Box jumps 24/20--13

Rest 30sec

1min max reps KBS 2p/1.5p--30

Rest 30sec

1min max reps Abmats--30

Rest 30sec

1min max reps Push press 95/65--15

Rest 30sec

1min max reps ring dips--7

Rest 30sec

1min max reps Slamballs 40/30--20

Score = Total reps