7 rounds of:

• 15 hip-back extensions
• 3 strict muscle-ups

Hip-back extensions (the last movement on the video):

1RM Thruster

Bear Complex -

7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load

There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground

Sadly today my wrist was killing me from this weekend and aggravation, no RX on this as I didn't do 5 rounds, only 2 then had to stop
Total weight on the 2nd round 105#
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Angie for time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Did a 3x3 press before
75-95-105

PR for both Angie and press

WOD: "Helen"

Run 400m

21 Kettlebell swings (55/35)

12 Pull-ups

Three rounds for time.

Holbrook

Ten rounds for time of:

5 Thrusters, 115 lbs / 85 lbs
10 Pull-ups
100 m Sprint

Rest 1 minute between rounds.

50 Reps of the following exercises.
DL (135#)
KBswing (1.5 poood)
Push up
Cleand and Jerk (135#)
Pull Up
Tater (1.5 pood)
Box Jump
Wall Climb
Knees to Elbow
Double Under

12 min EMOM
8 x kahvakuulatempaus
5 x punnerrus

emom 10min, 3-3-3 rive-etukyykky-s2oh

Back lever
Hand stand