1) Row
2) 10 unbroken STOH
3) Assault
4) rest

3 rft.
250 Meter Row
20 Wall Ball Shots
20 OH walking Lunges (20/10)

2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

30x deadlift (85/55)
30x calorie row
30x overhead squat (42/30)

CF HQ 151011
5 rounds for time of:
(100/70). deadlifts, 10 reps
(35/20) snatches, 10 reps
10 handstand push-ups
(35/20) snatches, 10 reps

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

This is the end of the skills season! On monday, we will start working on our strength and conditioning! So have good time with Mary, do your best! :)

Deadlift 20-15-10-5 reps. Add weight for each set.

Superkids 3 x 5 maastavetoa (sumo)

Ninjat 3 x 7 maastavetoa

Strength

Press

2-2-2-2-2-2-max reps 70%

linear progression

Press 3 * 5 (+2.5kg)
Squat 3 * 5 (2.5kg)

WOD

In Pairs for time:

12-8-6-4-2

Synchro pull-ups
Synchro burpees

Scalings:

Porch Dawgs

12-8-6-4-2

Synchro jumping pull-ups
Synchro burpees

Puppies

Synchro slam ball
Synchro burpees

Deadlift: 5x5