Bench Press w/ Bands Red/Ornage
5-5-5-5-5
Tempo 30X2

DB or BB Skull Crushers
8/12-8/12-8/12-8/12

Strict Pull Ups w/ or w/o assistance
15-15-15

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

*pystypunnerrustekniikka (shoulder press)
*vauhtipunnerrustekniikka (push press) / 3x5

Alkulämmittely ja mobility

Otm 20min

1) 4 leukaa tai rengassoutua
2) 4 valakyykkyä
3) 20-30s lankku
4) 2 seinäkävelyä

Loppuvenyttelyt

Ladder Up 13'
2-4-6-8……ect

Snatch
Ring dips

60/40

WOD
20min. amrap
30x mountain climber
30x air squat
20x KB/DB push press
10x burpee
10x KB/DB snatch

Pre WOD:
1 round of max strict pull ups

Got 10 reps ...

WOD:
In fewest sets possible (7 max sets)
- 50 Clean and Jerk - 135#/95#
- 50 Ring Dips (7 max sets)

Used 115# and 8 sets. Last few beat me and had to drop weight to knock out last 3 reps. 7 sets for rings dips, all with no band.

Post WOD:
5 minutes total of a plank hold (from elbows or hands).
In fewest sets possible

5 sets for planks using elbows and pushup position. Thanked the Nine Inch Nails tune that came on to help push through.

24' EMOM alt:
1st - 12 Box Jumps (60\50cm)
2nd - 10 Toes to Bar
3rd - 8 Handstand Pushups

Käsilläseisontaa
Kippiä
Bar MU ?

Snatch
A. 5x2+3 Snatch+ Hang snatch
B. 5x2+4 Snatch + OHS

Amrap10 T2B 10, Box jump 20, DU 30