5 kierrosta

300 m run
max reps leuanvetoja

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max (295 lb 3RM)
75%, 5 reps
80%, 5 reps
85%, 5 reps (plus as many more as you can do)
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run) (did 400m)
21 burpees
12 T2B

Sprint Intervals:

120m (on track, standing start) - 3 x 120m - 15.6, 15.9, 15.5

Sumo Deadlift 5x5 reps

For time:
1600m run
40 pull-up
80 sit-up
40 pull-up
1600m run

3 rounds

5 x tempaus + 5 x Split jerk BHTC + 5 OHS 35-45 kg, 2 min rest

Painonnoston kilpailuharjoitus, työntö nousu max.

Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1, 90%1, 98%1, 100%1

8 min ME
row meters
EMOM 10 push ups

EMOM40

10/12cal ergo
15 heilautus
10 thruster 2 kuulalla
8 burpee
Lepo 1min

Amrap 6

8 Goblet squat
6 Burpees