15 min rauhalliseen tahtiin
Kepillä/kevyellä tangolla

3 pystypunnerrus tempausotteelle niskan takaa
3 valakyykky
3 allemeno
sarjojen välissä I,T, vipunostot x 10 kevyellä painolla

5 kierrosta 90 sek välein, kevyt paino

1 korkea tempaus veto
1 raaka tempaus
1 valakyykky

1) Back Squats+10kg 1RM, 5x57,5%, 5x67,5%, 5+ 77,5%
2) Shoulder press 3x1x90%

40 Pull-ups
160 Double unders
120 Wallball shots 9/6kg
For time, partitioned any way
20min time gap

Partner Wod
“Karen”
150 Wall balls for time

You go, I go

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps

1min Plank
15 x Tuck Up
1min Side Plank
20 x Russian Twist
1min Side Plank
20 x Russian Twist
Max time in L-Sit
2min Rest
3 Rounds

Finisher: 1600m Run

Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

“Bradshaw” - 10 rounds for time:

3 HSPU
6 Deadlift 225/155 lbs
12 Pull-ups
24 DU

Strict pull ups 3x(10-15)

Wod
63-45-27
Double unders
21-15-9
Kb swing