1000m row
---then---
21-15-9
Pull ups
Box Jumps
Wall balls
---then---
1000m row

27,21,15,12,9
Cal Row
Wall Balls

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

Tiesittekö että, Tukaanin nokka muodostaa puolet linnun koko ruumiin pituudesta.

B1: 21 Deadlift@55-60%
B2: 21 Thrusters KB@H-20/16kg D-12/8kg
vila 9min x 2

Spara din vikt på momenten

AMRAP 3 min:
10 x Thruster (40/30kg)
15 x Box jumps

Rest 1min

AMRAP 4min
10 x Thruster (50/35kg)
15 x Box jumps

Rest 1min

AMRAP 5min
10 x Thruster (60/40kg)
15 x Box jumps

8 min EMOM

*Parittomalla minuutilla 7 varpaat tankoon
*Parillisella minuutilla 12 wall ball

3 min lepo

8 min EMOM
*Parittomalla minuutilla 10 rengassoutua
*Parillisella minuutilla 7 burpeeta

21 KB swings
15 double KB squats
9 double KB clean and press

4 rounds for time

Could not make it in, so knocked out workout in my garage and driveway.

WOD - 5 Rounds for Time:
- 10 Hang Cleans
- 20 Push Ups
- 50 DU's (5 Burpee Buy In For Singles)

Used 115#. It was 98 degrees not counting humidity, neighbors looked at me like I was crazy :)