Warmup:
2 sets
10 bar presses
10 DB tricep extensions
10 deficit pushups

WOD:
21-15-9
HSPU
ring dips
pushups
--quit WOD during first set of ring dips due to tenderness in right shoulder

500m row
1:52

400m run
1:30

Boots and utes

400m run holding 30 lb ammo can

Stations work out
1:30 on each, run to next

log situps
ammo can lunges
situps
squat jumps
sledgehammer swings
squad pushups
plank spiderman moves
Mary Catherines
log pushups

400m run holding ammo can/log run back

Swim Qual

at least 300m swim in gear, plus other exercises

W/U – 800m Indian Run
2 Rds
10 OHS w/ Bar (35)
5 Max Height Vertical Jumps

Strength – Back Squat –
5 x 45% (35)
5 x 45% (55)
5 x 75% (85)
5 X 85% (95)
3-5 X 90% (5 at 105)
3-5 X 90% (5 at 125)

3 X 8-10 DB curls
20, 20, 25

WOD – “Kevin”
18 Min AMRAP
21-15-9
Pull Ups (first round purple, second round green)
Push Ups
Squats

2 rds + 10 pullups

W/U – 5 Min of Flight Simulator
DU – Record # of Rep - got 2!! first ones!
2 Rds
10 Passovers withPVC
10 Push Ups

Strength – Strict DB Press
3-3-3-3-3-3-3-3-3-3
(5 total sets)
15-20-25-30-25
(left and right alternate between sets)

WOD – 3 RFT
15 Hanging Power Cleans (55)
10 Pull ups (Strict) (black on first set, purple after)
5 HSPU (Strict) (box)
400m Run
13:57

W/ U – 400m Run
2 Rds
15 Wall Balls (14)
10 Good Mornings w/ Bar (45)

Strength – DeadLift
5 x 45% (105)
5 x 45% (105)
5 x 75% (155)
5 x 85% (175)
3-5 x 90% (3x185)
3-5 x 90% (3x185)

WOD -
7Min AMRAP
6 Push Press ½ BW (65 lb)
3 Muscle Ups (CTB pullups w/purple band, dips with 2xred band)
5+1

Then
1000m Row For Time
4:12

2-3rounds:

3-4 false grip walk in
20s ring support
20s bottom of ring dip
20s active hang on rings (hollow pos.)

Amrap 40

4+4 Käsipaino tempaus
10 Abmat
5 wallball
5+5.Askelkyykky
5 Burbee käsipainon yli
4 Leuka

Front squat 3 RM, then 3x3 @ 90%

Running focus

2 Rounds (6k total)

• 2km Run (PK2 alue)
• 1km Run (VK)

*jos juokset ulkona nii älä saatana liukastu