3x5 Strict Press

WOD:
5 Rounds of the following
(5) Lunges, each leg
(5) Goblet Squats
(5) Burpees
(5) HRPU
(5) Sit Ups
(5) Vups
(5) DB Swings
(5) DB Snatches

EMOM 9'
1 burpee
20 d.u.

each round increase 1 burpee and 5 d.u.

Split jerk 5x3@75-80%
Front squats 5x3 @75%
Push press 5x3 80%
+
Every 90 sec, 3 rounds
1: Max set strict chin ups
2: Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs x3
3: DB rows 8-12/each arm
4: Waiter walk 30m/each arm

• Skin the cat
• Ylösalaisin pito
• Etu- ja Takavaaka
• Kippaus renkailla

Partner WOD, alternate full rounds
10rft
5 Front squats 75/50
15 Ball slams
5 Strict pull ups

5 sets
6 Strict Dips @ 40% of 1RM on P-bars/Dip Station
https://vimeo.com/175183194*
Rings are used in demo but same progressions for Regualr dips

2 - 4 - 6 - 8 - 10 Deadlift (100/70)
5 - 4 - 3 - 2 - 1 Muscle Ups (10 Pull Ups + 10 Push Ups)

• Every round starts with 200m Run

"Death by shuttle run"
Mark out a 10m Shuttle Run then complete:
Sprint 10m, increasing by 10m each minute until unable to finish
Note – you must touch your chest on the ground on each turn.
Rest 5min
Then complete 10 burpees every minute for 10min

5 rounds for the maximum number or reps in an unbroken set of each exercise:
Pull-ups
Ring-dips