Pre-WOD:
-Bench Press (#135/95)
-100 reps**
**every time you break, row the same number of calories as your last bench press set.

WOD - 5 Rounds For Time (15 minute cap)
- 40 DU (2:1 Singles)
- 15 HSPU (1:1 Hand Release PU)
- 5 DL (#275/175)

No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

Got to 70 reps at 135#, before time ran out (25,20,15,10).

EMOM - 20 Minutes
1 - 3x Bent Over I, Y, T
2 - 40sec OH Unstable Hold
3 - 10x Banded Reverse Fly
4 - 40sec Bear Hug Hold

Front squat week3

Dragon Flag
L-sit
Barbell Roll Out

1.5 h treenit:
Lämmöt, tekniikat ja sparrit

WU
3rds
10x KB/DB swing
20x hiihtohyppy
5+5 KB around head
5-10x scapula push up

Pre, Post & Between Sets:
- Mobility Work

WOD - 3 Rounds (each as fast as possible; rest as needed between sets):
- 750M Row
- 100 Double Unders
- 50 Sit Ups or 25 GHD Sit Ups

3 x 3 Tempaus matalalta pukilta

A.
Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

B.
2 Rounds:
AMRAP :30 Seconds – Power Clean (60/42.5)
AMRAP :30 Seconds – Push Jerk (60/42.5)
Rest 1:00
AMRAP :45 Seconds – Power Clean (70/50)
AMRAP :45 Seconds – Push Jerk (70/50)
Rest 1:30
AMRAP 1:00 – Power Clean (80/55)
AMRAP 1:00 – Push Jerk (80/55)
Rest 2:00

C.
On the 0:00…
400 Meter Row
27 Toes to bar
21 Thrusters (42.5/30)

On the 6:00…
400 Meter Row
21 Toes to Bar
15 Thrusters (60/40.5)

On the 12:00…
400 Meter Row
15 Toes to Bar
9 Thrusters (70/50)

3 rounds for quality:

10 Strict Toes-to-bars
Max Time SA Plank R
10 Reverse Hyper Lifts (on GHD or Box)
Max Time SA Plank L

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Are your SA planks roughly similar or is there is huge difference in: max time, position, support, angle or even pain?