4 rounds for time:
1000 m run
12 strict T2B’s

AMRAP 15
400m run/row alternate each round
30 double unders
10 pull ups

7 Rounds
3 Power Cleans (205#)
4 Parallette HSPU

Post WOD
2 x 1 min weighted plank (45#)

Squat challenge L9 125# X10

20 Min AMRAP:
50 Double Unders
5 Wall Walks
10 HR Pushups
15 KB swings 1.5/1 pood

2 + 1/4
Wow I suck at wall walks!!

30 rounds
5 wall balls
3 HSPU
1 power clean 225# (185#)

3 rounds

3′ complete
500 row + amrap ring dips

1′ rest

3′ complete
400 run + amrap hand stand push ups

1′ rest

3′ complete
75 double unders + amrap push ups h/o

1′ rest

"Omatoiminen WOD"

A.
Row easy 5min

Row hard 1min

Mobility: hamstrings / glutes

B.
Row:
5x1000m / rest 3min
(go - 2-3s. 5km avq pace)

C.
Cool down:
Easy row 3-5min
Foamrolling / Romwod

3 Sets of:
Strict Ring Dips (tempo 31X1) 3 reps +
Strict Ring Dips 4 reps +
Kipping Ring Dips 8 reps
Complex must be unbroken
Rest as need each sets

For time,
21-15-9-6-3
Power Cleans (165/115 lb)
Box Jumps (24/20 in)
Pull-Ups

20 minutes for quality

15 GHDSU/ 25 Toes on wall sit ups
10 Strict C2B
5 Box jumps 30/24"