5 x 2 (from the knees)

For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch 35/25
1-2-3-4-5-6-7-8-9-10
OHS 35/25
Start each round with 3 Lateral Bar Burpees.

20min amrap 90% effort paceing
Row 500m
FW 100m 70/53# / hand
5 wall walks

Rinnalleveto 10 x 3, syvä vi.

3 ROUNDS OF QUALITY OF:
- 30 1 leg cross plank hold.
- 30 1 toe touch.
- 30 lateral crunches.
- 30 1 leg elevator.
- 1 min lateral plank each side.
- 40 cross mountain climbers.
- 1 min back extension hold.
- 2 laps running.

Box high jump

D. Bitch Work
Rowing Sprints
500m x2
All out. Rest two minutes between.

Pre-WOD:
-5X5 Bench Press - Pause on Chest (135#,155#,175#,185#,185#)

Elizabeth : For Time
21-15-9
-Power Cleans
- Ring Dips

Post WOD Endurance:
- 2K Row

1st time for Elizabeth. Used 115#, no bands for ring dips. Completed Post WOD 2K row in 8:46, which funny enough is exact same time that I finished the WOD. Look forward to logging a legit Elizabeth with RX weight. Hat's off to the beast who crush this workout!

narrow grip bench press 3 x 5

10Min Emom
Maastaveto x 5

3 Min työtä, 1 Min lepoa, 3 kierrosta (11Min)
-SDHP x 6
-Polven nosto/polvet kyynerpäihin x 9
-Selän ojennus x 12