M)
A)
3 x Bench Press
20-19-18-17-16-15-14-13-12-11 x Banded Tricep Press

B)
5 Rounds of:
1 Circle Run
5 Air Squats
10 Banded Crunch

F)
A)
21-15-9
Ring Dip
Push Up
OHS w/ PVC

B)
5 Rounds of:
2 Circle Runs
10 Abmat Sit Ups

Mid hang snatch jumper primer
3 x 3 empty barbell

Snatch, snatch balance & overhead squat
5 x 1 @ 80% of 1RM snatch

Push press
4 x 3 @ 75% of 1RM

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Squat clean 4x3 reps

Metcon
Double Grace
For time:
135-lb. clean and jerk, 60 reps
Post time to comments.

Muscle
Back Banded Box Squat 3x10
Weighted K2C 3x10

4 Rounds
AMRAP 5 Minutes:
30 Double-Unders
15 Russian Kettlebell Swings 24/16kg
5 Burpee Box Jumps 24/20″

Rest 5 minutes between rounds.

Scale Dubs to 60 Singles or 10 attempts as needed to keep moving. The Kettlebell should be be light enough for you to swing all rounds unbroken, and the box height should be totally approachable. Go for it on each round today.

Post rounds, reps, and Rx to comments.

Clean and jerk 1RM of the day

Lattia penkki Pyramidi E3MOM

10 x
8 x
6 x
4 x
3 x

40%----> 70%
Kyynärpäät maahan hallitusti toistoissa.

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Build to a moderate, but not a max effort.

MS-WOD
For time:
5 Pull Ups and Dips
100 Jump Rope
4 Pull Ups and Dips
80 Jump Rope
3 Pull Ups and Dips
60 Jump Rope
2 Pull Ups and Dips
40 Jump Rope
1 Pull Up and Dip
20 Jump Rope

SWOD
Front Squat 3 X 3

WOD
5 ROUNDS
100 M Farmers Carry
5 Burpees
10 Air Squats

OTM 10 minute
Overhead squat x 2