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.

AMRAP 8 min.

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

results: 6 rounds + 10 pistols

Kaksi maksimisarjaa punnerruksia oranssilla kuminauhalla.

"squat therapy "

rest 5'

4x400 metres row
4x400 metres run

alternate the effort.

Cooper Kimpisessä klo 10

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

• 1-1-1-2-2-2-2 of:
BB Back Squats
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps

Shoulder press 3x3
Push press 3x3
Push jerk 3x3

Overhead Squat – Heavy Set of 3

3-3-3-3

Then,

EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups
Min 4: 40 second Plank Hold

Sirun ja Joonaksen kaa metcon:
3x10 pallonheittoa seinälle
3x10 sit ups
3x10 pull ups, skaalasin kuminauhalla