Tabata:
1) Medball Cleans (20/14)
Rest 60s
2) Sumo Deadlift High Pull (24/16)
Rest 60s.
3) Mountain Climbers
Rest 60s.
4) Double Unders
Rest 60s.
5) Ring Rows

*Score = total reps

A: In 15-20min find heavy 1 rep Dead Lift of today ca 90%

B: For time:
21-15-9
Alternating DB snatch
Lateral burpee over DB

Strength: 5x3 C&J

Wod: "cindy" 20 min AMRAP
5 pull ups
10 press ups
15 air squats.

Strength: build upto 80%1rm then perform 3 reps every 90 secs for 5rds.

Wod: yes you guessed it ! Find a consistent pace on this workout. Depending on how difficult these movements are to you , will depend on how you approach it. Faster people should be treating this as an Emom.

21-15-9

Dumbell Push Press (each arm) 22.5/15
Power Clean 62.542.5kg

Four sets of:

Front-Racked Alternating Reverse Lunges x 8 reps each leg
Rest 60 seconds
Handstand Push-Ups x 8 OR L-Seated DB/KB Presses x 8-reps
Rest 60 seconds

Merkkaa Lunges painot!!

21-15-9 reps for time of:

• Push presses
• Power cleans

Men 135 lb.
Women 95 lb.

A. Close grip bench press @30X0 build to a max

B. Close grip bench press @30X0 amrap set 85% of A

+

45mins Z1 AD

every 5min practice HS walk 10-15ft alternate every 5mins with MU work 3-5reps or tech

Notes:
– testing
– CGBP build to a true absolute max rest as needed in as many sets as needed
– make sure spotter is present you get one attempt and must keep tempo
– easy AD Z1 plus skill work to flush and feel good for tomorrow"

Couple WOD 2 min ON, 1min OFF
HSPU-Pull up
pushpress 40kg/25kg – deadlift 70kg/50kg
DUs- Rowing
one person does 1 min of the other movement and on 1 minute mark
they change. Score is reps combined.

3 Rounds of:

3min Row (cal)
---Rest 1min---
3min Back Squat
---Rest 1min---
3min Target Burpees

Score = total Reps

Workout of the Day:

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
Please compare your results to January 6, 2015.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees