Strength:

Conjugate deadlift 3-3-3-3-Max rep

WOD:

15 minute AMRAP

10 press ups

20ft bear crawl

30 KB swings 24/16

Skill: Ring muscle ups

WOD:
Partner 'Nate'
20 min AMRAP
2 muscle ups
4 HSPU
8 KB swings 32/24

Amrap 14'
9* OHS
1* legless rope climbing / sc normal rope climbing
9* press
Rx 50/30kg
Sc 30/20kg

30 min aikana niin monta kierrosta kun ehdit.

600m Juoksua

3 kierrosta
12 Kahvakuula maastavetoa
9 Kahvakuula heilautusta
6 Maljakyykyä

Four rounds for time of:
20 Walking Lunges (15/20 kg Dumbbells or Kettlebells)
15 Toes to Bar

FS
3*3 70%
2*2 75%
2*1 80%

WOD (S):
Teams of 3
400m run*
100 hang power clean 50/35
400m run*
80 KBS 32/24
400m run*
40 S2OH 50/35
400m run*
20 front squats 50/35

*slamball run (2 x balls)

Strength

(20min)

maximal effort lower body

back squat:
3-3-3-3-MR@75%
5 heavy swings between sets

WOD

(12min time cap)
30 wall balls
500m row
15 deadlift 100/70kg
20 wall balls
300m row
10 deadlift 110/75kg
10 wall balls
200m row
5 deadlift 120/80kg

(20min)

To build up to a heavy:
Power snatch
+
2 oh squat

AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders