WOD 19/5/15

I came earlier to do some stuff:
emom 10 strict hspu (3/3/3/32+1/1/1/2/2)
amrap 5 kipping hspu – 40 (not so good)
clean – worked up to 62.5 kg, got one, missed one

Warm-up
1x 300m run
squat routine
2x 15m crab walk
7 squats
5 deadlift w/ barbell
3 one legged kb rdl
Basic Strength
Back Squat (4×2)
e1:30mom 12
2×5
2×3
4×2 @85% 85kg
Deadlift (4×2)
e1:30mom 12
2×5
2×3
4×2 @85% 100kg, felt good

Metcon (No Measure)
1x
45sec work, 15sec rest
I. hip extensions
II. v-up
III. T’s
IV. plank hold
V. superman halo
VI. flutter kicks
VII. back plank

Metcon
1,5km run (Time)
5:35min

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