Buy in 300m ROW,
15-12-9
Air Squat,
Pull Up,
Kettlebell Swing
Cash Out 300m ROW

Smolov week 5 day 1

back squat
7@40-60kg
3 @80-90kg
7x5 @95kg

Floor Press

Beaufort waterfront - ran into Sherry and Bethany

Kaksi maksimisarjaa punnerruksia oranssilla kuminauhalla.

Run 1200m
30 KB Swings
30 Wall Ball
30 Chest to Bar Pull Ups
Run 800m
20 KB Swings
20 Wall Ball
20 Chest to Bar Pull Ups
Run 400m
10 KB Swings
10 Wall Ball
10 Chest to Bar Pull Ups

• 1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

A) AMRAP 7 Minutes:
14 Burpees
7 Power Cleans 60/40 Kg

The barbell weight should be light-medium for you, scale load accordingly.

Rest 5 minutes…

B) AMRAP 7 Minutes:
35 Double-Unders
7 Handstand Push-Ups

Scale Dubs to Singles or 15 attempts per round. Scale the Handstand Push-Ups to 1-2 AbMats or to heavy Dumbbell Presses today as needed. You should be able to move through the pushing movement either unbroken or in 2-3 quick sets as you fatigue.

Rest 5 minutes…

C) AMRAP 7 Minutes:
Meters Rowed

Post rounds, reps (or meters), and Rx to comments.

For Time :

► 30 Pull Up
► 800 m Run
► 30 Push Up
► 800 m Run
► 30 R Squat
► 800 m Run

15 Min WOD;

Run 800m
50 Air Squats
40 Sit Ups
30 Lunges
20 Push Ups
10 Pull Ups
AMRAP Burpee

Note; Score is the amount of burpees!