Brutal combination of strenght and conditioning. Named after infamous personal trainer from Finland, Ilkka Repo.

*run 2K

7 deadlift 400lbs/ 182.5kg
10 burpee
13 thruster 155lbs/ 70kg
8 C2B
20 wall balls, 9kg
20cal row

5 deadlift 400lbs/ 182.5kg
15 burpee
9 thruster 155lbs/ 70kg
12 C2B
20 wall balls, 9kg
30cal row

3 deadlift 400lbs/ 182.5kg
20 burpee
5 thruster 155lbs/ 70kg
16 C2B
20 wall balls, 9kg
40cal row

*run 2K

5 Rounds for time of:

Overhead Squats with the bar

400M Run

It’s SMFK’s Birthday and she aint 19 anymore… She’s 39!!!!! Sorry Tim…

For Tim: oh I mean Time…

39 Double Unders

39 Burpee Box Jump

39 Broad Jumps

39 Ring Row

39om Run

39 Squat

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Burpee
Push Press @ 40kg

21-15-9
Deadlift
Ring Dips

Cashout:
GHD Sit-Ups

For Time: 21-15-9
Bench Press (185)
Pull Ups

Skill:
3x250m row, 2 minutes to complete
Time: 0:46, 0:46, 0:45

WOD: AMRAP
3 Thrusters (135#)
6 Pull ups
12 Ab mat situps

9 rounds plus 6 situps

interval rowing
1 min on
1 min off
for 8 full intervals (16minutes)
count total yards

2350

Im trying to do this once a week. First time i pulled a total of 2200yards, second time 2280, now 2350...getting better!!
My goal is to get my 500 under 1:40

3 deadlifts on the minute for 11 mins @ 60% of max - 165lbs

Rest 5 mins

"Diane"
21.15.9
Deadlifts 225/155
HSPUs

I just left the 165 for Diane since I have to mod HSPUs, might as well put in the max effort somewhere

Made it up to 315 and my back started to twinge so I stopped there