V-ups 4x15

15' practice on a weakness

then 3-3-3-3-3-3 Deficit deadlift

35+

Five rounds for time of:
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg Push jerk, 6 reps

#Strength

Weighted Pull Up 12-12-12-12
Deadlift 10-10-10-8

Rest 1 min between each set

#Conditioning

12 OH Squat
500m Row
12 OH Squat
400m Row
12 OH Squat
300m Row
12 OH Squat
200m Row
12 OH Squat
100m Row

12 Minute AMRAP
-150 Wall Ball Shots (20 lbs to 10' Target/ 14 lbs to 9' Target)
--90 Double-unders
--30 Muscle-ups

Honestly, happy to get through Wall Ball Shots! I am not a double under guru, but happy to fight for twenty and not just throw in the towel and not try. That is what it is about, for me anyway. Ordinary man, trying to do something extraordinary.

1 Pull up (3 band)
:20 Handstand Hold
2 Pull ups (3 band)
:20 Handstand Hold
3 Pull ups (3 band)
:20 Handstand Hold
4 Pull ups (3 band)

• balance board work

Bench press 1 RM

3 Round not for time of:
BB Bulgarian Split Squats 15 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
One-Arm KB Press 15 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
Handstand Walks 15-30 m o Wall Climb 5 reps

Pre-WOD:
-15 minutes to find a 1 round MAX Bench Press (225#)
-15 minutes to find a 1 round MAX Clean (185#)

WOD: For Reps
-2 minute MAX Push Up/Plank
-2 minute MAX KB Swings (#53/35)
(1 minute rest)

-90 second MAX Push Up/Plank
-90 second MAX KB Swings
(1 minute rest)

-1 minute MAX Push Up/Plank
-1 minute MAX KB Swings

Totally lost track on tracking reps!