A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Kyykky 3x2x75%
Maastaveto tempausotteella 3x6
Salkkunostot 3x6-10

Pre-WOD:
- Work up to heavy set of 3 Push Press

WOD:
10-9-8-7-6-5-4-3-2-1 DL (225#,135#)
1-2-3-4-5-6-7-8-9-10 HSPU

Post-WOD:
3x 1 Minute Plank w/ partner

Lämmittely ja mobility

Taitorata

Otm 12
Kk heilautus
Leuat/rengassoutu
Kone

Loppuvenyttelyt

10 min joka minuutilla 3x korkea boksi sekä 3x leuka, merkka mikä boksi sekä mahd skaalaukset leukaan

10-15-20-15-10 push ups
5-10-15-10-5 squat clean @40/35
12-18-24-18-12 pistols

LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups

1600m row
then
3 ROUNDS FOR TIME
10 deadlifts @40/25
15 cleans @40/25
20 thrusters @40/25
*any style (muscle, power, squat)

AMRAP 4
30 double unders
7 front squats 60/40
– rest 2 min –
AMRAP 4
15 sit ups
7 deadlifts 60/40

AMRAP 20min
5 chest to bar pull ups
7 hand stand push ups
15 squat jumps