3 rounds:

30 shoulderpresses + push presses,
2 min rest

Sart with 50 % of your shoulder press 1 RM. Do as many shoulder presses as you can and go on with push presses as long as you have done 30 reps together.

Increase weight as many times as you can to keep the rep count at 30. repeat 3 times with the max weight (number of the shoulder presses may decrease and the push presses may increase).

130 min
1.Gymnastics
A. Butterfly pull up practice
- 7 6 8 9 8 reps

Hard routine
2. Warm up & prep. for Winter war qualification event 4

3.Winter war qualification event 4
4 rounds for time:
20 CTB
20 BBJO
Time cap: 16 min
Result: 16.07
179/188

4.Strength
Tabata sets:
A. Banded lat pull apart
B. Banded triceps
C. Hollow hold
D. DB press
E. HS hold
F. Arch hold

For time:
Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

10-11 Mobility
11-12 Basic Endurance CrossFit
12-13 Mobility

Pracrice Hs walk ~20min

Stolen from Kelly Starrett, the Leopard Test is 5 reps of Double Kettlebell Overhead Squat @ 24/16kgs. That is 2 x 24kg for men and 2 x 16kg for women. Quality counts here. The arms must remain locked and the squat must be a high quality squat (e.g. heels down). Weightlifting shoes are NOT allowed.

21-15-9:
* Thrusters
*Pullups

15' AMRAP:
5 Pullups
10 Wall Ball (9\6kg)
15 KB Swings (24\16kg)

5 rounds for time of:

• 20 wall-ball shots, 20-lb. ball to 12-foot target
• 15-foot L-sit rope climb, 1 ascent

Snatch
3 set 2 rep 75%
2 set 2 rep 80%
1 set 2 rep 85%

90” rest