21-15-9
Deadlift
Run 400

Lepo/väliin jäänyt

For 20 minutes:

• 10 deadlifts
• 10 strict handstand push-ups

Your result is deadlift load multiplied by rounds completed.

AMRAP 6 (REPS)
10 Deadlift 80/60kg
10 Box Jumps 24/20"

3x10 Hang Cleans

WOD:
7Min AMRAP
10 Squats
10 Push Press
10 Lunges
10 Situps
1Min Rest
5Min AMRAP
2Min Rest
3Min AMRAP

Post:
3x1Min Plank

AM: 45 min
3 min run/1 min walk
HR 136/164
6.65 km
6.49 min/km

PM: 100 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 13x2
- MU x34

2.Weightlifting
Clean + push jerk + split jerk
Go every 90 s. x 8

A: weightlifting
Build up to heavy 3rm snatch Of today in 10 sets
B: strength
back squat 5rm of today
C: power endurance
14min emom:
Even: 10 power clean @61kg
Odd: 20/15 cal row
*Scale reps on power clean if you know you cant hold the number of reps through the whole workout. Add weight if you think it will be easy. Rowing should take 40-50sec.
D: gymnastic endurance
5 rft:
10 TTB
10 burpees

Could not make it in, so knocked out workout in my garage and driveway.

WOD - 5 Rounds for Time:
- 10 Hang Cleans
- 20 Push Ups
- 50 DU's (5 Burpee Buy In For Singles)

Used 115#. It was 98 degrees not counting humidity, neighbors looked at me like I was crazy :)

AMRAP 20:
2 Legless Rope Climbs
4 Strict HSPU
6 Deadlifts @125/85kg
8 Goblet Squats @32/24kg

• Rx+: 142.5/92.5kg and 44/32kg

Skill: re-cap of pistol progressions
And Emom.

Wod: choose your poisen !
1A : “cindy” 20 min amrap
5 pull ups
10 press ups
15 air squats

1B: “Mary” 20 min amrap
5 HSPU
10 Pistols
15 pull ups