skills:

performance:

back squat

5-5-3-3-3-3

fitness

back squat

5×5

wod:

"final countdown"

performance:

10-9-8-7-6-5-4-3-2-1

push press , 50 \25 kg

1-2-3-4-5-6-7-8-9-10

muscle up

or

2-4-6-8-10-12-14-16-18-20

chest to bar +dips

 

*30 double unders between sets

fitness:

10-9-8-7-6-5-4-3-2-1

push press

1-2-3-4-5-6-7-8-9-10

pull up

*90 rope jumps between sets

 

competitors:

. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.

IMG_0855

 

 

 

 

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