15-12-9 reps:

Burpees to target *kosketus molemmin sormin
Pull-ups
Pike push-ups

TC 10min

6' EMOM alt:
30'' Tuck Ups
30'' Hollow Flutter Kicks

Warmup:
500m row

Strength:
Bench Press
2x5 reps 45% (55 lbs)
2x5 reps 75% (80 lbs)
1x3 reps 90% (95 lbs)

WOD:
5 rounds
2x rope climb
5x dead lift 75% (155 lbs)
400m run
Time: 20:18

3 “Giant” Sets:
1:00 D-Ball Hold (60/20)
1:00 Hip Extension Static Hold with plate (10/5)
0:30 L-Sit
0:30 GHD Sit-up Static Hold

Thursday 22nd February 2018

POWER CLEAN AND PUSH JERK

Every 3 minutes for 6 rounds:
5 Touch-and-Go Power Clean + Push Jerks

Build across the 6 rounds. Post loads to comments.

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For Time:
30 Calorie Row
20 Dumbbell Burpees 50/35
30 Calorie Row

Post time and Rx to comments.

5 Ring Dips
10 American KB Swings 24/16KG
15 T2B

For Time
800m Run
30 DBL DB Squat
7 Rope Climbs
400m Run
20 DBL DB Squat
5 Rope Climbs
200m Run
10 DBL DB Squat
3 Rope Climbs
@2x22.5/15
time cap 22 min

Push Press 3x1rep

A.M.R.A.P. 10'
► 4x5 m Shuttle Run
► 10 HR Burpee Box Jump Over

In a team of two complete the following for time with only one working while the other rests:
Row 650 metres
42.5/30 kg thruster, 90 reps
Run 1000 metres
90 pull-ups
Row 1000 metres
90 burpees
Run 1000 metres