3x12 min amraps (2 min rest and rotation)
1A:
1k run remaining time amrap
20 BBJO@24/20”
20 Devils press@22.5/15

1B:
1k run remaining time amrap
20 D-ball squat@30/20
20 D-ball O.S

1C:
1k run remaining time amrap
20 KBS@24/16
20 KBSnatch

18 min AMRAP
6 pistols
12 box jumps
18 KBS (45)

6 rounds? No idea

EVERY 3' FOR 12' OF:
8 DOUBLE DB STEP OVER    2X22,5/15 - 15/10
8 DOUBLE DB SQUAT
4 DOUBLE DB STEP UP
4 DOUBLE DB HANG SQUAT CLEAN

200m Run (with 22.5/15kg DB)
200m Run
15 Deadlift
12 Front squat
9 Push jerk

1: 50/35kg
2: 60/42.5kg
3: 70/47.5kg
4: 80/57.5kg

Bench Press 5x4
135/150/185/205

Supinated Dumbell Row 5x5
80/90/100/100/100

Max Rep x6 DB Shrugs @ 100 lbs
15/17/24/20/16/17

Barbell Hang Pull 5x3
115/125/125

Barbell Upright Row 5x5
95/115/105/105/105

Bench Press 3x5
135/185/205/215/215 (failed on 3rd rep)

140 min
1.Warm up & preparation for KK qualification 2019
- Row + mob.
- Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
- Conditioning prep

2.KK qualification
A. 8 min AMRAP:
15 cal row
20 TTB
15 cal row
15 CTB
15 cal row
7 MU
Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
Result: 41 43 45.5 kg
Tiebrake 12.59 (done as power snatches)

C. FT, in 15.00-25.00:
80 DU
30 DL 50 kg
10 HSPU
80 DU
20 FS 50 kg
10 HSPU
80 DU
10 cluster 50 kg
10 HSPU
Result: 62 DU in round 3 / 25.38

3.GS
A. MU for 20 min
- 8 x 1 reps

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.

150 min
WU 15 min
1.GS
A. HSW 20 min
- Drills
- 20 m.

B. BMU 15 min
- Drills
- 10 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly - 35 reps
- Box drills 2 x 8 reps
- Kipping CTB - 19 reps

D. Strict HSPU Strength work - 4 sets:
Max effort Pike Box HSPU w/ 1 s. pause 2 cm off the floor
7 8 7 8 reps
- Rest as needed, then after 4 sets -

E. DB Z-Press
4 x 5 (Heavy!)
- Rest 90 s. between sets -
20 25 25 25 lbs

2.Strength
A. Bench press 3 RM (Max 2 sets)

B. Bench press 5 x 1@ 3 RM Weight
- Rest as needed -

C. 5 sets:
- Strict pull ups 5 x Tough (RiR 1-2, vastaote) - 14 8 7 7 6 reps
- Hollow rock side rolls 5 x 8-12 - 8 8 8 8 10 reps
- Alternate, rest 60 s. between sets -

160 min
WU for 20 min
1.GS
A. HSW 15 min
- 20 m.

B. MU 55 min
- Skill drills
- MU 7 x 1 + 5 x 2
- Total of 17 MU

C. MU strength
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings 3-4 x 5-10
3 x 6
- 1⁄2 rocking pull up 3-4 x 5-10
2 x 6

2.Strength
A. Back squat 5 x 5+ @ 80%
- Rest as needed-
- Last set 12 reps

B. 4 sets:
- Single leg Barbell RDL 6+6 - 40 40 40 40 kg
- Single leg Seated knee extensions 10+10 - 5 5 5 5 kg

130 min
WU 15 min
1.GS
A. HSW 5 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1, 2 x 2, 1 x 3
- Total of 11 MU, PR 3 unbroken

C. Bfly/BCTB for 15 min
- Bfly x 20 reps
- KCTB x 5 reps
- BCTB singles 6 x 1 reps

2.Strength
A. Strict HSPU Strength work - 4 sets:
Max effort Pike Box HSPU w/ 1 s. pause 2 cm off the floor
- 9 10 9 8
- Rest as needed, then after 4 sets -

B. DB Z-Press 4 x 5 (Heavy!)
- Rest 90 s. between sets -
- 20 25 25 25 lbs

C. Bench Press 1 RM
30 40 50 55 (60) 60 kg

D. Weighted pull up 3 RM

E. 4 sets: > not done
Max effort Parallette L-sit
- Rest 15 s -
20 Seated pike lifts
- Rest as needed-

Skill
3-3-3-3-3-3
Thruster (hice de 40 a 60kg)
ttb progresion o bar muscle up (hice mis primeros bar muscle-up, tb hice dos seguidos)
WOD
Team of 2, AMRAP 20
50 wall ball
40 ttb
30 Thruster 45kg
20 burpee box jump
10 muscle-up (bar or Ring) / sub wall climb
100 du
Hicimos 1 ronda y un muscle-up, 391 reps (hice en total 4 ring muscle-up y 2 bar muscle-up)