3 x max

STRENGTH:

5/3/1/10
Push Press
Skull Press

15/12/9/6

METCON:
A)
AMRAP 10 min
3 x snatch (95 lbs)
6 x push jerk (95 lbs)
9 x box jump

B)
3 Rounds of:
21 x thruster (45 lbs)
15 x pull-up
9 x burpee

3 Rounds of:
15 x dumbbell thruster (5 lbs)
12 x ring row
9 x burpee

3 x 8/leg

Endurance WOD
10 min AMRAP
20 WB
20 burpees
20 butterfly sit ups

10 min AMRAP
200m run
20 push-ups
20 pull-ups

10 min AMRAP
200m row
20 slam balls
20 v ups

For Time
30 Burpees over the bar
30 Snatches (60kg/40kg)
30 Burpees over the bar
30 Clean and Jerk (60kg/40kg)

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).

Running included but no swimming yet :D
Don't ask just show up ;)

More info in the morning...

For time

• 30 DU
• 10 deadlifts
• 30 DU
• 8 deadlifts
• 30 DU
• 6 deadlifts
• 30 DU
• 4 deadlifts
• 30 DU
• 2 deadlifts

weigths:
- Rx: 120/80kg
- S1: 90/50kg
- S2: 60/30kg

Pull- up 3 x mx
Kipping Pull- up technique

Strength

Press

2-2-2-2-2-2-max reps 70%

linear progression

Press 3 * 5 (+2.5kg)
Squat 3 * 5 (2.5kg)

WOD

In Pairs for time:

12-8-6-4-2

Synchro pull-ups
Synchro burpees

Scalings:

Porch Dawgs

12-8-6-4-2

Synchro jumping pull-ups
Synchro burpees

Puppies

Synchro slam ball
Synchro burpees