3 x Max Effort Body row ( Variaion #2) Light or no band ( rest 2:30)
https://vimeo.com/175147342

1200M Swim
45:00

EMOM for 10 Minutes: 20 AbMat Sit ups Then +AMRAP 18 min.
3 sets of:
3 Pull Ups
3 Toes to Bar
then:
1,2,3,4,… (increase every round by 1)
Hand Stand Push Up

Clean pull

3 x 3 @ 85+%1RM clean, go every 2:30-3:00

Parin kanssa
Superkids

4 x 250 m

Ninjat

4 x 400 m

1RM Procedure
- Set 1 - 50-60% : 8 reps
*90sec rest
- Set 2 - 65-75% : 6 reps
*2min rest
- Set 3 - 75-85% : 3 reps
*3min rest
- Set 4 - 85-95% : 2 reps
*3min rest
- Set 5 - 95-100% : 1 rep
*4min rest
- Set 6 - 100% max out : 1 rep
*4-5mins rest

Pre-WOD:
- Work up to a heavy Squat Clean

WOD - 10 Minute AMRAP:
- 1 Squat Clean (#135, 95), 1 Clapping Push Up
- 2 Squat Cleans, 2 Clapping Push Ups
- 3 Squat Cleans, 3 Clapping Push Ups
- 4 Squat Cleans, 4 Clapping Push Ups
etc.
If Clapping Push Up fails, switch to standard push up.

Post:
- 3 rounds of max time L-Sit hangs
If legs cannot be held extended, utilize knees to chest

15k run

AMRAP 22 min:
- 3 min max reps of OHS @70% Rm.
- 2 min REST.
- 5 min:
-- 12 Wall ball shots (9/6 kgs).
-- 9 Knees to chest.
-- 6 Kb Snatches.
- 2 min REST.
- 5 min:
-- 12 Pull ups.
-- 9 Box Jumps (24"/20").
-- 6 HSPU.
- 2 min REST.
- 3 min max reps of Front Squat @70% Rm.

AMRAP 20min:
20 KBS 24/16
10 KB Push Press (left) 24/16
10 KB Push Press (right) 24/16
20 Burpees