5 x 5
Russian Dips
https://vimeo.com/177465931

3 rnds:
30 mountain climbers
20 DB dead lifts
10 DB clean & jerk

Pikkujoulujen jälkipoltto

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull.

AMRAP 31 Min.
5 Deadlift 40/21 kg
5 Clean 40/21 kg
5 Push press 40/21 kg
5 Thrusters 40/21 kg
5 Burpee over bar

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will do 50 Kettlebell Swings (16/20). Once Partner #2 finish the 50 KB Swings, Partner #1 will grab the Kettlebell and begin their 50 Swings, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Strength:
. Front squat 5x5 @ 70-80% (65kg)

Then depending on your weaknesses choose ONE of the following:

4a Met-Con

AMRAP 5 min

150 empty sled push (75 out 75 back)
5 hang power snatch 155/105 lbs

4b Gymnastics

AMRAP 5 minutes

30 DU
10 Alternating weighted pistols 53/35 lbs KB

3x10 Single Arm KB OHS

90 min

1A. Step up to bench w/DBs
3*12/s*10 kg
1B. Shoulder press w/DBs
12*10 12*8 12*8 kg

2A. Elevated bench press w/DBs
3*12*8 kg
2B. Hamstring machine
12*40 2*12*35 kg

3A. Side lateral raise
3*12*8 kg
3B. Split squat 3*12*10 kg

4A. Quads machine 12*4012*35 kg
4B. Hamstrings 3*12

5A. Walking lunges 3*12/s*10kg
5B. Side lateral raise bent arm 3*12*5 kg

1. Shoulders & triceps

8 min AMRAP

5 PEP
6 leukaa
7 + 7 käsipainotempaus