otm 12: 2x squat clean @50kg
5min rest
otm 12: 1xsquat clean + 2x split jerk @60kg

WOD
5 under the fence push ups
5+5 pistols
5+5 archee pullups
5+5 spiderman push ups
5+5 jumping lunges
5+5 oneleg burpees left+ right
3 rounds

EAZY WOD
5 under the fence push ups
5+5 pistols (with support or 10 airsquats)
10 rubberband pullups
10 box pull ups
5+5 walking lunges
10 burpees
2-3 rounds

5 Rounds of:
50 Double unders 500 SU´s
5 Handstand Push up

Välipäivä varsinaisesta WOD hommista.
50 pull-up
50 GHD
40
40
30
30
Sit loppu paukut vatsata. En siis päässyt loppuun asti. Nyt voin todeta, vatsan olevan niin kipeä, että JÄRKI LÄHTEE :)

AMRAP, rest :)

AMRAP 9 min

2 Bear complex

9 Box jumps

Rest 1:30 min

AMRAP 5 min

3 Bear complex

10 Box jumps

20 minutes:
750m Row
30 Lateral burpees
Record the number of rounds

Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

A: Back squat 3-3-3-3-3

5-10-15: bar over head-dead lift, standing box (45kg)