10-9-8-7-6-5-4-3-2-1
pushup
deadlift
doubleunder

Workout of the Day
A.
Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Strict Pull-Ups x Max reps
Rest 90 seconds

B.
For time:
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run

TC: 12 min

WOD:
8 MIN AMRAP
- floorpress 60/40kg x 10
- ringrow x 10
- pushup x 10
1min lepo
soutu 2 km (cal)

postaa yhteistulos

Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Record any important notes.

MetCon:

"GRACE"

30 x Clean and Jerk (Rx:60/42.5kg)
(For time)

Overhead Squat
5r @ 75%
3r @ 85%
1+r @ 95%

4 rounds for quality

10 bench press
10 strict pull ups
10 turkish get ups (5/5)
10 GHD sit ups

Death by sprint and pushups:

First min. Do 1 pushup, 5m sprint, 1 pushup
Second min. Do 2 pushups, 5m sprint, 2 pushups, 5m sprint, 2 pushups
Third min. Do 3 pushups, 5m sprint, 3 pushups, 5m sprint, 3 pushups, 5m sprint, 3 pushups

Post how far you get.

3 rounds:
•45 seconds Chin over Bar
•90 seconds Side Plank Hold (45 sec. right 45 sec. left)
•90 seconds Burpee pull ups
•45 seconds hold at the top position of the ring dip
•90 seconds Rest

For quality and try to rest as little as possible!