WU:
5 min jump rope
2 rounds
15 wallballs (14)
20m spiderman walk
20m broad jumps

Strength
Deadlift
45%x5 105
45%x5 105
75%x5 165
85%x5 185
90%x3-5 195 for 5
90%x3-5 195 for 5

WOD:
20 min AMRAP
25 DU or 100 SU
10 OHS 65% (did 35 because sore and my form sucks)

6+65 SU

For time
50/38 cal on rower
50 alternating SA db snatch
50 push ups
50 rkb swing
50 Wall balls
50/38 cal on rower

"Wittman"

Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

3 rds

8 Wall Squat
20 pull apart
5+5 Sideways box step ups /w Kb

3rm thrusters

4RFT

25 Wallball 20/14p
5 Snatch 55/45kg
6 Strict HSPU

• 50/35 reps for time of:
Strict Handstand Push Ups

Ring Muscle Up progression
Ring complexes

Strength
- Ring Dip variatons

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

2 Power clean+2 Front squat+2 Jerk
1 Squat clean+1 Front squat+1Jerk
Back squat 3x3+2x2