21-15-9 reps:
315 pound Deadlift
30" Box jump

Harjoitellaan pitoja renkailla

jokainen koittaa pysyä renkailla suorin käsin.

5-10 x max aika. Mitä lyhyempi aika sen enemmän yrityksiä.

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

"The Queen”
in 25' Perform:
40 Ring Dips
60 Thrusters 40/30
40 DBall Shouldering 60/40
in time remaining Lateral Burpees Over the bar

team of 2 (change if you need)

wod A

20' amrap
20 cal row
20 pullups
20 push presses 40/30

1' rest

21'-31'

max weight c&j

final score: rep + kg

Ladder Up 13'
2-4-6-8……ect

Snatch
Ring dips

60/40

Rest & Recover

Kids " Diane "

21-15-9

-Maastaveto, 20-30kg
-Käsilläseisontapunnerrus (boxilla)

Assarit

3 rounds
10 hip thrust w/barbell
8/8 bulgarian split squat w/db
10 box step up w/db