6 R
300m run in pairs
20 cal AB OR SKI ERG
sled pull 120kg 10m

3 rounds for time:
10 cal ski erg
12 m overhead walking lunge 15 kg plate
15 cal row
12 m overhead walking lunge 15 kg plate
20 cal assault bike
12 m overhead walking lunge 15 kg plate

Warmup:
400 m run
10 wall balls
10 air squats
10 sit ups

WOD:
4 RFT
800 m run
40 pull ups. (scaled to 20, jumping)
70 push ups (scaled to 35, knees)

Side event 1:
2700 m run
Time: 11.03
Placing: 13.

WOD 1
20 min AMRAP:
20 wall ball @ 6 kg
30 HSPU @ abmat
20 wall ball
30 KBS @ 16 kg
20 wall ball
30 box jump overs
20 wall ball
20 cal AB
20 wall ball
30 KBS
Result: 1 round + 20 wb + 28 HSPU = 288 reps
Placing: 41.

Aikaa vastaan:

• 800m juoksu
• 16 maastaveto (N 90kg / M 130kg)
• 600m juoksu
• 12 maastaveto
• 400m juoksu
• 8 maastaveto

Aikaa vastaan:

• 200cal SkiErg

1 Ring MU

Kaisa nostaa !!!

10 Minutes of (Every Minute, On the Minute):
3 Hang Squat Cleans (65/115lb)
Double Unders (AMRAP)

Record double under reps.

225 Double Unders

HSCs felt easy, the double unders were awful. The first round I did 50 DUs and it was downhill from there. My wind was horrible! Could it be the pint of Starbucks Coffee ice cream and bottle of wine I drank this weekend!? Hmmm...

I also worked on my Hang Squats Cleans and Hand Stand Push Ups.
HSC: 105lb 1RM

BW: 130.5

3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)