5 Rounds:
10 HSPU
10 Ring Dips
10 Push Ups
10 Pull Ups

Tempaus 3 x 3

*** Deload Week ***

A.
Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

B.
Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Kilos - Dumbell (22.5/15)

Strength / Skill:
- Work up to a heavy snatch

WOD - 21min AMRAP:
Coach Luke Mullen's 21st Birthday WOD
- 1 400M Run
- 19 Thrusters (95#,75#)
- 93 Double Unders (Mod 1:1 93 Lateral Bar Jump Overs)
- 21 Toes 2 Bar (Mod: 1:1 GHD)

1 Round + 118 reps (5 reps into toes to bar on round 2)

Strength 40min + wod 60min, total 100min

WU: 5min row, 5min DU practice, 3 hand stand, 10 wall ball 6kg, 10 K2E
Mobility
Front squat, Wendler week 1
10min row

asentoharjoittelua

1. 1-1-1-1-1-100
   Push Press

2. 5 Rounds:
   200 Meter Run
   30 Double Unders
   9 Hang Squat Cleans (115/80)

3. 21-18-15-12-9
   Weighted Abmat Sit-Ups (25/15)
   Weighted Hip Extensions (25/15)

4 rounds for time of:

• 15-ft. rope climbs, 2 ascents
• 100-ft. sprint
• 225-lb. squat cleans, 4 reps
• 100-ft. sprint

haloo2

EMOM x 12 (4 Rounds)
1st: 15 Deadlifts (~60%)
2nd: 15 Weighted sit up
3rd: Max Cal Row