500 Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Strength / Skill:
Back Squat
10-8-6-4-2
Note: As heavy as possible.

WOD - 10Min AMRAP:
- 30 DU
- 15 KB Swings (53,35)
- 10 T2B

RX. Four rounds + 30DU + 15 KB Swings + 1 T2B

strengthschipper

12 deadlifts (20/25 kg)
12 chest to bar pull ups
12 clean
12 pull ups
12 front squats
12 push ups
12 split jerks

Pre-WOD:
3 Position Squat Snatch Work:
- Floor
- Hang
- High Hang

WOD - 5 Rounds for time (15 Minute Cap):
- 10 Power Snatches (#95/65)
- 10 Over Head Squats
- 10 Burpees (jump laterally over bar bell)

Post:
3 X 1 minute weighted planks

Happy with OH progression. Rocked the Rx for ladies :) but, 4 rounds with 40 reps of OH Squats at 65# is progress for me. Going to master this lift! As always ... burpees blow ... my mind, I mean they are so fun and such a benefit!

4 x Laatua

9 x Rengaspunnerrus, hyppy läpi, ojentajapunnerrus
5 x PEP
2 x köysikiipeily

6 kierrosta aikaa vastaan: Juoksua 400, 25burbeeta. Teho: Kaikki mitä irti lähtee!

etukyykky

3 x 12

AMRAP 20'
2' Bike or Row
50m Farmer Carry KB R/L
10* Str TTB
10* Pike Push Up
20* Goblet Sqt

4*
15/15* box step Up 2*KB
15/15* one arm ring row

Tabata:
Hollow Rock
Superman Rock

1min Rest!

Tabata:
Resisting leg raises

Etukyykky 5 x 8