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

Lepoja

Technique
Ring muscle up
Strength work
Dips and Hspu (Strict)

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Warm up(0:00-10:00)
:30 sec row/bike slow
:30 sec pass through

:30 sec row/bike moderate
:30 sec halo

:30 sec row/bike fast
:30 sec pvc press

Mobility(10:00-15:00)
Shoulder distraction-1:00 min per
Chest stretch-1:00 min per

Skill/Teach(15:00-25:00)
Pull up-
Long hollow body
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull-ups
3 pull ups

Push ups-
Keep back straight, full rom, mod as needed to keep good form and rom.

Bike-
Knee over pedals, use arms

Row-
Full range of motion, quick handle return

Squats-
Chest up and ideally below parallel, but only if form is not sacrificed.

Metcon(25)
“Cinder Block”

For Time:

10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

20 Push-ups, 15/12 Calorie Schwinn Bike

20 Push-ups, 15/12 Calorie Schwinn Bike

20 Push-ups, 15/12 Calorie Schwinn Bike

30 Air Squats, 15/12 Calorie Schwinn Bike

30 Air Squats, 15/12 Calorie Schwinn Bike

30 Air Squats, 15/12 Calorie Schwinn Bike

Pick a variation on the strict pull-ups and push-ups that you can complete in 1-4 sets each round.

If unable to bike, complete one of the following:

10/7 Calorie Assault Bike
100 Meter Run
100 Meter Row

Opt(12)
Make up a missed strength from the week or

Iso-core
8 tricep kick backs
8 single arm db row
8 shoulder press
Rpt 3x then
30 toe to pole
30 alt leg raise

Finisher
30 w-raise
1:00 min samson per

12-9-7

-rengassoutu
-goblet kyykky

Joka kierroksen välissä 3 mittarimatoa

AMRAP 1 min ON / 30 sec OFF
- Burpees tic touch.
- Toes to bar.
- Wall Ball shots (9/6 kgs).
- Kb Swing (24/16 kgs).
- Pull ups.
- Pistols.
- Taters (20/12 kgs).
- HSPU.
- Sit-ups.
- Box jumps (24"/20").
- DU.
- OHS (bumper @20/10 kgs).

WOD
3min. amrap
400m run
max push up

rest 1min.

3min. amrap
400m run
max lunge

rest 1min.

3min. amrap
400m run
max burpee

rest 1min.

3min. amrap
400m run
max air squat

B) Amrap 3’ min x 3 sets

*(7+5+3) Gymnastics Complex
9 Burpee Box Jumps @ 20”
*(6+4+2) Gymnastics Complex
7 Burpees Box Jump @24”
*(5+3+1) Gymnastics Complex
5 Burpees Box Jump @30”

Max Reps Kettlebell Swings in remaining time 24/16 kg

-rest/walk 1:30 b/t sets

• First number: Pull-Ups
• Second Number: C2B
• Third number: Bar Muscle-Ups

The gymnastics complex must be unbroken

Slamball Shuttle
KB Swing x30
Jump Squat x30
Pullup x10
Lateral hops x30
KB Push Press x10/side
Curve 0.04

1.5min rest after each round
30 min circuit

And now the sun is out!