Pre-WOD:
1X20 Back Squat (95#)

WOD
15 Minute AMRAP
-15 Air Squat
-15 T2B
-15 KB Swing (53/35)

Completed 5 Rounds + 15 Air Squats + 3 T2B. Don't get to mark Rx to often, so joked with John on marking me Rx. All T2B, yeah, hands are wrecked ... and used 53# for KB. Light weight on squats getting strength back in knee and happy to know I can go up from there.

Three AMRAPs in 30 minutes

AMRAP in 8 minutes
5 Synch. Hang Power Snatches @50/35kg
10 Synch. Bar-Facing Burpees

Rest 3 minutes

Then, AMRAP in 8 minutes (You go, I go)
10 Power Cleans @50/35kg
20 Pull-Ups

Rest 3 minutes

Then, AMRAP in 8 minutes
15 Box Jump-Overs @60/50cm (You go, I go)
30 Partner Wall Ball Shots @9/6kg

AMRAP 18:
45 Wallballs 9/6kg
30/24 Calorie Row
15 Deadlifts 125/85kg

3-5-8-10-8-5-3 reps of clean grip deadlift.

Reps should be done unbroken and without the need to let go of the bar.

20 RFT

15 Sit ups
15 Air Squat

TC 20

3 rounds of:
5 Ab-wheels
10 Windshield vipers
15 Hollow rocks
20m + 20m One-KB Suitcase carry
Rest

Deadlift on a plate 6-6-6-6 reps

Lämmittely leikkiä ja mobility

Eläin liikkeitä

Treeni 20 ×20/10
Roikunta
Burpee
Kuperkeikkajono
Kyykky
Tasapaino

Loppuvenyttelyt

Lämmittely ja mobility

Harjoitellaan valakyykkyä

Korttipakkatreeni 12 min

Loppuvenyttelyt

Front squat 4 RM, then max reps @ 90 %