6x
Prowler push+10 box jumps

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.