WOD

5 rounds for total working time of:

250m row
15 ring pushups
15 snatch (95#/65#) scaled to 75#
15 abmat situps
** rest 2 min**

score is total working time of 5 rounds

4:27, 4:29, 4:08, 4:11, 3:53

Work up to a 1 Rep Max for the Clean and Jerk

3 rounds

.25 mile run
30 exercise ball sit up
20 push up

For time

75 TTB for time
Every minute on the minute do 15 Air Squats

12-9-6-3
Snatch #65
Burpees
2:35

3 minute rest
repeat with #95
3:44

Chipper

30 Box Jumps 30"
30 Wall Balls #30
30 DU
30 Med Ball Thrusters #30
30 DL #225/155
30 HSPU
30 Minute Time cap

250m row 37.8

376# Back Squat x 8
166# Press x 8
455# Dead lift x 8 go to 460#
235# Bench Press x 9
PL/PS/SU routine

One minute at each for 3 rounds. 1 min rest between
Power cleans (45#)
Box jumps (20in)
Burpees
Wall ball (10>8)
Air squats

17:48 minutes running..

Open Palauttelua 30-40 min. ergoja/hiihtoa/kävelyä pk (ja mielummin siellä alarajalla)