BOX jump MAX
find the max heigth to your box jump

3 Skin the cat + Lower from inverted hang
15 Push up (challenging variation, ring,parellette,clapping push up,diamond push up)

WOD:

For Time

• Run 800 m
• 3 x Rope Climb
• 10 x push press (60/40kg)
• 20 x Box Jump (60/50cm)
• 30 x Wall Ball (9/6kg)
• 40 x Sit-Up
• 50 x DU

Snatch OTM, 12 min ( 70-80% 1RM)

Tempo pull ups 6x3, tehdään pareittain (2s at the top position, 2s 90 degree angle and 2s at the bottom)

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.

Three sets of:

60 seconds of Max Reps Strict Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds

Speed ladder

4 Rounds for total reps
1min ME hspu / Hr push ups
1min ME t2b / Sit ups
1min ME burpees / burpees
1min rest

Power clean+push jerk+split jerk 6x(1+1+1)AHAP