WOD#1: strength
front squats (1rm=105kg)
-5 reps of 65% of 1rm=67.5kg
-5 reps of 70% of 1rm=72.5kg
-armap of 75% of 1rm=13reps @ 77.25kg
then: (Supplementary movements)
-3x10 thusters 40kg
-3x10 pistols
-3x10 front rack lunges 40kg
WOD# 2:
17 min AMRAP:
-Every minute on the minute, Do 5 KB swings (28kg) and add 1 pull-up each minute.
total= finished 12 full rounds
WOD#3) wod games 3:
AMRAP 5 of deadlifts 70kg
rest 3 mins
AMRAP 1 of shoulder to overhead 40kg
total= 87 deadlifts (6090kg), 31 push press (1240kg)
total weight moved=7330kg
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