Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s.

build up to 3rm

5-7 Sets of:
Legless Rope Climb 1 rep
Rope Climb 1 rep
0:30 rest each sets

Pre-WOD:
Work Up to a heavy Squat Clean to Overhead

WOD - For Time:
- 15 Power Clean (135/95)
- 30 Wall Ball Shot (20/14)
- 45 II Unders (2:1)
- 10 Power Clean (155/105)
- 20 Wall Ball Shot
- 30 II Unders
- 5 Power Clean (175/115)
- 10 Wall Ball Shot
- 15 II Unders

Boy, feel whimpy after this one (hold your comments!). Used 115#, 125# and 125# for 3rd PC. Singles subbed for doubles.

Complete as many rounds as possible in 15 minutes of

• 15 dumbbell rows, left arm
• 15 dumbbell rows, right arm
• 50-ft. handstand walk

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed in comments.

AMRAP 1 min ON / 1 min OFF:
- Sit-ups.
- Air squats.
- Plank hold.
- Push ups.
- GHD Back extensions.
- Box jumps.
- Lateral plank hold (left side).
- Pull ups.
- Rings L-sit hold.
- Hand stand hold.
- Lateral plank hold (right side).
- Rope climb.
- Toes to bar.
- Diamond push ups.
- Back extensions.

21 WB
21 TTB
tabata hollow hold
15 WB
15 TTB
tabata arch hold
9 WB
9 TTB
tabata kneehugs

For time:
10-9-8-7-6-5-4-3-2-1

• Renegade rows
• Push-ups

20 Double unders between rounds

5 kierrosta

3 superhidas valakyykky 2,5 kg
5 superhidas etukyykky 2,5 kg
7 pituushyppyä
lepo tarpeen mukan

5000m row for time