5 x 5 vauhtipunnerrus pysäytyksellä

PERFORMANCE
3 ROUNDS FOR TIME
400m Run / 1+½ x Stairs
21 Toes to Bar
15 KB USA Swings @32/24kg

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FITNESS
3 ROUNDS FOR TIME
300m Run / 1+½ x Stairs
21 Kipping Knees to Chest
15 KB USA Swings @ moderate

• RPE 8
• Video: https://vimeo.com/835919753?share=copy

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

5 sets of:
8 Bent over barbell rows
6 Ring rows
Rest

Every minute on the minute for 5 min

• 3 Clean pull (70% of 5RM DL from today)

may them be deep and heavy

Complete as many rounds and reps as possible in 7 minutes of:
15 Kettlebell Swings
5 Strict Pull-Ups

1. Snatch
   Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
   Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
   Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
   Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

2. Rope Climb Stamina
   3 Sets of :40 Second On/1:20 Off – Legless Rope Climbs
   Directly into…
   3 Sets of :40 Second On/1:20 Off – Rope Climbs

3. Conditioning
   For Time:
   21 Overhead Squats (115/80)
   200 Meter Run
   21 Thrusters (115/80)
   200 Meter Run
   15 Overhead Squats (115/80)
   200 Meter Run
   15 Thrusters (115/80)
   200 Meter Run
   9 Overhead Squats (115/80)
   200 Meter Run
   9 Thrusters (115/80)
   200 Meter Run

4. Midline
   Not For Time:
   1:00 L-Sit Hold
   2:00 D-Ball Hold (150/100)
   :30 Second L-Sit Hold
   1:00 D-Bal Hold (150/100)
   :15 Second L-Sit Hold
   :30s D-Bal Hold (150/100)

5. Recovery Row
   Not For Time:
   6,000 Meter Row

A.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

5 rounds for time of:
100-meter sprint
10 Squat Thrustets, 115/75
15 kettlebell swings, 70/ 53
100-meter sprint

Rest 2 Minutes