5 reps backsquat

Back squat 5RM. In 20 mins

Pre-WOD:
- Back Squats 3x6 @ 80% of 1 rep max

WOD - Hero WOD "Holleyman":
30 Rounds For Time (20 minute cap):
- 5 Wall Ball Shots (#20/14)
- 3 HSPU
- 1 Power Clean (#225/135)

19 Rounds at 20 Minute mark, finished out at even 20 rounds after whistle blew. Increased weight for Clean since last attempt, Rx'd HSPU ... progress feels good.

BB Gymnastics

1) 12 minutes to establish a 1rm Power Snatch.

2) 12 minutes to establish a 1rm Power Clean & Push Jerk.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec.
1b) 5X3 Pendlay Rows – heavy, rest 45 sec.
1c) 5X3 Split Press – heavier than last week, rest 45 sec.

For time :

► 800 m Run
► 030 Pull Up
► 800 m Run
► 030 Push Up
► 800 m Run
► 030 Lunge

Superkids:
3-4 kierrosta

200 m soutu
10 valakyykkyä kepillä

Ninjat:
4 kierrosta

400 m soutu
10 valakyykkyä 50 % kehonpainosta

Pre-WOD:
- 7x3 Dead Lift 80% of 1RM

WOD:
"Helen" - 3 Rounds for Time:
- 400 Meter Run
- 21 KB Swings (#53/#35)
- 12 Pull ups

AMRAP 8 min.

10 alt. Pistols
10 meter handstand walk
10 squats
10 push ups

results: 6 rounds + 10 pistols

Alkulämppä:
Peili-leikki (aina kun joutuu palaamaan lähtöpaikkaan= 5 burpeeta)

Mobility

Taito:
HS-juttuja

WOD
9min AMRAP
2-4-6-8-10...
Leuka/rengassoutu
Viivan yli burpee
Valakyykky kepillä tai tangolla

Kettleball Technique