205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Three rounds, 9-7- and 5 reps
Muscle-up
135 pound Squat snatch

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Three rounds:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Muscle
5 Rounds
5 x Rack Pull
10 x Dumbbell Squat Clean
10 x Hammer Curl
5 x L Hold Leg Raises

Metcon
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)

Rest 1 minute

Post total reps completed to comments.

Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

• 4 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(4 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

Valakyykkytekniikka

/ 3 x 5 valakyykkyä

Five rounds of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

5 rounds:
400 meter run
95 pound Overhead squat, 15 reps