WOD and training 20/5/15

600m run
2x 15m bearcrawl
10 scapula pull ups
5 plank to push up each arm
3x 1min plank
30 sec side plank each side

Basic Strength
Shoulder Press (1×2)
take 15min to work up to a heavy set of 2 and finish with 3×10 @55%
42.5kg/3×10 30kg
Kettlebell Row (1×2)
12 – 2 each arm
*rest as needed

Metcon (AMRAP – Reps)
in teams of 2
2x for total reps
amrap 4
burpee box jumps
*one works, one holds 20/15kg plate overhead
1min rest
amrap 4
cal row
*one works, one hold dead hang
1min rest
RX 229

I did some skill training before and after:
– 6 unbroken strict HSPU
– sets of strict pull ups (around 30-35 in total)
– e1:30mom 2 deficit negative handstand push ups, kip up
– 60 ghd sit ups (sets of 20/10s)
– practiced a bit HSW and ring muscle up


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