Push press 3 RM, then 2x max reps with 80%

A.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

Unbroken Sets For Load:
15-12-9 Power Cleans

Rest As Needed Between Sets.

3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m

Lämmittely ja mobility

Otm 8
6x kk-heilautus

Metcon: 8min amrap
4x punnerrusta
7+7 vala-askelkyykky
7× seinäpallo

Loppuvenyttelyt

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

5 rounds for time of:
100-meter sprint
10 Squat Thrustets, 115/75
15 kettlebell swings, 70/ 53
100-meter sprint

Rest 2 Minutes

1. Front Squat
   3×2 @ 80%
   1×1 @ 83%, 86%, 89%, 92%

2. Barbell Conditioning
   On the Minute x 5:
   5 Touch and Go Squat Cleans
   Same weight across.

3. Conditioning
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (155/105)
   15 Burpee Box Jump Overs (24/20)
   Rest 4 Minutes
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (135/95)
   15 Burpee Box Jump Overs (24/20)
   Rest 4 Minutes
   AMRAP 4:
   27/21 Calorie Row
   21 Power Cleans (115/80)
   15 Burpee Box Jump Overs (24/20)

4. Bike Conditioning
   8 Rounds:
   15 Seconds Max Effort
   1:45 Recovery Pace

5. Gymnastics Conditioning
   For Quality:
   30 Strict Chest to Bar Pull-ups
   30 Strict Handstand Push-ups
   30 Strict Pull-ups
   30 Push-ups
   30 Ring Rows
   30 Strict Ring Dips

Lämppä leikki ja mobility

Treenataan leukoja

Metcon 15min
Askelkyykky 10m
Kuppikeinu 5x
Lankussa sivuttain kävely 10m

Loppuvenyttelyt

wod
wall balls
sit ups
push ups
bench press