5x3 Bench Presses @70%
- Rest 2min

Aikaa vastaan:

• 500m soutu
• 40 etunojapunnerrus (hand-release)
• 30 box-jump-over (N 50cm / M 60cm)
• 20 toes-to-bar
• 10 rengasdippi

"Thanksgiving Sampler Platter"
Holiday WOD

For time
5 rounds of:
5 pull ups
10 push ups
15 air squats

1 min rest

Then, 4 rounds of:
8 handstand push ups (scale to handstand holds, wall walks, or use box for pike position for push ups)
15 KB swings

1 min rest

Then,3 rounds of:
15 box jumps
15 knees to elbows or T2B

1 min rest

Then, 2 rounds of:
20 wall balls
30 sit ups

1 min rest

Then, 1 round of 25 burpees

8 Min AMRAP
10% of test.

10m HSW
20 sit ups
5-8 strict pull ups
90 secs rest
25 min cap

3 rounds for time:
500/400m row
21 burpees
15 box jump-overs 76/60cm

target 11-15min

For time:
10 Handstand Pushups
15 Deadlifts 120/85kg
25 High Box Jumps
40 Pullups
75 Wall Balls
100 Double Unders
30/25 Cal.
100 Double Unders
75 Wall Balls
40 Pullups
25 High Box Jumps
15 Deadlifts
10 Handstand Pushups

1 RFT:
Run 800m
30 DL (80/55)
50 Pull up
(Time cap: 12min)

Bench press 3x8

5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.

Scaled WOD
For load:
5-5-5-5-5
Deadlift