1. Bs max. 180kg

2. Hip thrusts 4x8 105kg
   DB bench 4x8 40+40kg

3. Hauis, ojentaja, core
   3x8 ja vatsapyörällä rullailu!

Maistu! Kiitos Tuomakselle hyvästä reenistä! Takakyykky vielä ihan neitien painoissa mutta kehitytään!

Clean & Jerk

1x2 (70% RM)
1x2 (75% RM)
1x1 (80% RM)
1x1 (85% RM)

6 min AMRAP

10 x thruster, 10/20 kg
10 x thruster, 15/30 kg
10 x thruster, 20/40 kg...

2 min rest

4 min AMRAP

5 x rengassoutu
5 x polvet kyynärpäihin

3 rnds for quality:
4+4 Turkish Get up
8+8 Bulgarian squat 2x db
12+12 One leg DL w/kb

1-1-1-4-3-2-1 of:
BB Front Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

Pre-WOD:
5x2 Strict press (95, 115, 125, 130, 130)
5x2 Push press (115, 125, 145, 135, 135)

WOD:
Choice of Isabel or Randy

Isabel -
30 snatches for time, 135#/95#

Randy -
75 power snatched for time, 75#/55#
- Shared bar with partner, impacted time - but still tough!

Post WOD:
Sit-ups - Weighted then Unweighted
15, 10, 5
- Used 25# DB

Pre-Wod
Front Squat: 10-8-6-4-2 (95-95-95-115-115)
Hang Clean: 7 X 3 (95-115-115-135-135-115-115)

WOD: For Time (7 Minute Cap)
21-15-9
-Burpee
-Pull Up

• Full Depth Front Squat - no cheat. ** No band for pullups.

One of my first WODs completed within the Cap. Exciting personal accomplishment and great to see others push through!

For time

• 75 wall-ball shots
• 800-meter run
• Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box

"6 Rounds of:
10-8-6-4-2 Thruster @40/30kg
5-4-3-2-1 Bar Muscle up or 15-12-9-6-3 C2B/PU

TC: 35'

After Partner A finish a full round, Partner B start his/her round. Each Partners do 3/3 Rounds."

A: Metabolic

3 rounds
500 metres rowing
15 burpees
15 jumping pullups

B: WOD

8min AMRAP
10 Deadlift
10 KB Shoulder press