Rest & recovery

4 X 8 Bench Press @ 65% (Did #65)

4 X Max Effort Ring Dips (Did 8,10, 10, 8)

4 X 400 Meter Run (Rest 1:1)

50 GHD or 75 Weighted Sit ups (Did situps with #25 barbell)

30 DB Snatch
10 Hspu
30 T2B
10 Burpee
30 DB Step over box M/ 60cm: 22,5kg, F/ 50cm: 15kg
10 Ring dips
30 DB Waitress walk 22,5/15kg
5 Bar Mu

• 2 rds:
  1min. Row/Bike
  10 Air squat
  5 Inch Worm

• 2 rds:
  30s. Row/Bike
  8 Deadlift
  8 Front squat
  8 Push press

• Mobility...

• 3x 3-position power clean

• 3x 3-position squat clean

• 3x 3 Split jerk

• 3x complex (Add weights)

7 rounds
15 sit up
15 back extension
15 air squat
15 burpee

WOD1: The First Date
21-15-9
Hand Release Pushups
Sit-ups

Your Partner must complete the entire WOD first while you hold a plank position. When Partner 1 is finished, you switch roles.

WOD2: The Break Up
With a running clock BOTH partners simultaneously complete:
1st minute: 1 Push Press + 1 Burpee (95)
2nd Minute: 2 Push Presses + 2 Burpees
Adding 1 push press and 1 burpee per minute until either teammate can not meet the required reps
(((Completed 8 rounds)))

WOD3: The Make Up
6 Rounds for Time:
5 Power Cleans (115/75)
10 Pull-ups
200m Row
Partners will alternate

Handstand Walk Practice
Spend 10:00 on Technique and Positioning

5 rounds of:

12 kettle bell (45 lbs)
12 box jump
12 sit ups
12 Burpees
12 wallball (18 lbs)

10 min AMRAP

3 kbs
3 c2b pull-ups
6 kbs
6 c2b pull-ups
...
Increasing by 3 each round

Used 35 lbs kettlebell (light)
Purple rubber band

6 rounds + 5 pull-ups

8 kierrosta

3 tiukka C2B
5 box over burpees