otm 12: 2x squat clean @50kg
5min rest
otm 12: 1xsquat clean + 2x split jerk @60kg

1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00

1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00

Juarez Valley Squats

20-1-19-2-18-3-17-4-16-5-15-6-14-7-13-8-12-9-11-10

Decending: Back Squats
Acending: Front Squat
75 lbs

In between each rep 1 rep Shoulder Press @ 155lbs

500 M Run
50 reps Weighted Abmat Situp
250 Single Unders

WOD
5 under the fence push ups
5+5 pistols
5+5 archee pullups
5+5 spiderman push ups
5+5 jumping lunges
5+5 oneleg burpees left+ right
3 rounds

EAZY WOD
5 under the fence push ups
5+5 pistols (with support or 10 airsquats)
10 rubberband pullups
10 box pull ups
5+5 walking lunges
10 burpees
2-3 rounds

5 Rounds of:
50 Double unders 500 SU´s
5 Handstand Push up

Välipäivä varsinaisesta WOD hommista.
50 pull-up
50 GHD
40
40
30
30
Sit loppu paukut vatsata. En siis päässyt loppuun asti. Nyt voin todeta, vatsan olevan niin kipeä, että JÄRKI LÄHTEE :)

AMRAP, rest :)

30 Minutes

Tread water in deep end. No touching sides or ropes.

AMRAP 9 min

2 Bear complex

9 Box jumps

Rest 1:30 min

AMRAP 5 min

3 Bear complex

10 Box jumps

5 x For time
10 alternate hand KB snatch (12 kg)
20 m single arm OH KB lunge
30 DU