For time:

• 1000m row
• 50 dips
• 40 strict pull ups
• 750m row
• 40 dips
• 30 strict pull ups
• 500m row
• 30 dips
• 20 strict pull ups

Warm up 3 rounds:
Lunge + hip push x 5+5
Scapula push up + rotation 5+5
Hamstring strech x 10+10
Dead lift 5+5
Plank rotation 5+5

AMRAP 20 min, every 3 min 3 burpees
Lunge + squat + lunge x 5+5
Push up+shoulder tap+shoulder tap x 10
Dead lift + row x 5+5
Sit up + russian twist x 10
Running/ Skipping/Jumping Jacks x 50

Pre-WOD:
5-5-5-3-3-3 Bench press

WOD - 10 min AMRAP:
- 5 C2B pull ups
- 10 ring push ups
- 15 air squats

5 Snatch grip strict press behind the neck
5 Power snatch balance
5 High hang power snatch
5 Snatch balance
5 High hang snatch
10s Overhead hold

Eilinen/lepo

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

Pre WOD:
Work up to a heavy barbell complex:
- 1 clean
- 1 front squat
- 1 jerk

WOD - 10 min AMRAP:
- 10 cleans (135/95)
- 10 front squats
- 10 push jerks

That fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!

Back Squat

60% 6 reps
65% 6 reps
70% 6 reps
75% 2x 4 reps

Front

Strength
Combine Bench Press Test

5-3-1-1-3-6-9-12-15
Floor Press
Chin Up
Goblet Squat

100 Abmat Situps with weight & Banded Quad Extension

Metcon
WOD A - 8 min AMRAP
30 Air Squats
33 Jump Rope Singles
20 Sit Ups
33 Jump Rope Singles
10 Push Ups
33 Jump Rope Singles

WOD B - 7 min AMRAP
10 Leg Raises
1 Circle Run
10 Banded Curls
1 Circle Run
10 Step Ups

WOD C - 6 min AMRAP
12 Banded Curl
1 Drivway Run
6 Laterial Raises
1 Driveway Run
3 Goblet Squat

21 - 15 - 9 Reps for time of:
Bench press 70/50 kg
Squat clean 85/60 kg

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