WU:
800m row

Skills:
squat and jerk

WOD:
4 RFT
400m run
squat (45% 1RM)--135 3 RM, did 60 bc hips really tired
jerks (45% 1RM)--did 55 bc form sucks

28:49

DIZZY during the workout...prob bc all of the up and down movements

RMU
Warm up classic gym
2x10 pull up to ring
2x10 push up to ring
core to ring (twist, hollow, arch)

Skill RMU
15p
Rmu with bend
RMU to knee
rmu with box/jump
rmu with bend and help
5 rounds for time
10 V sit
15 push up
30 sec pull up hold
15 push up
10 V sit

For time:
50 pushups
115 pound Squat clean, 50 reps
50 pushups

50 Goblet kyykkyä, keskiraskas, haastava paino

Practice Hand stand
Beginner
3x3 wall climb, 10sec lockout each rep
2x5 kick up to wall
Intermediate
3x30sec Nose 2 wall toe taps
2x5 roll out exits
Advanced
Practice Free standing hand stand
+
10min amrap
5 Strict pull ups
10 DB push press
20 situps

3 rounds of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups

Hang squat clean 5x3 reps

Tempaus seisoma-asennosta, 3 x 3

Tempaus riipusta polven yp. 5 x 3

• 1-…-1 of:
BB Clean & Jerk
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.

Deadlift 3 RM, then 3x3 @ 90%