7 Squat Clean Thrusters (115 lbs)
14 Pull Ups
21 Double Unders

3 Rounds

120 min

1.Weightlifting
A. Snatch – (12 to 15) x 1 @ 65-90%, EMOM.

2.Jonin HSPU-ohjelma, week 9 #1
A. 7 x 5 kipping HSPU, 3 sec down, deficit 5 kg plates, rest 1-2 min between sets
5 5 5 5 4 5 / 5 last set no deficit

B. 4 rounds as supersets, rest 2 min between sets
B1. Push up - AMAP - 3-5
15 13 11 10
B2. Legless rope climb + rope climb
4*1 all the way up

3.Strength
A. Back Squat – 4 x 5 @ 90% 5RM, rest 3-5 minutes between sets > scaled weight
4*8*75 kg

20 Dead lifts - 185 lbs
15 Atomic Situps - 35 lbs
20 Wall Balls - 20 lbs
15 Burpees

4 Rounds

Made it through the first two sets of Dead lifts - then my back starten to tighten up (bad form on the lifts) so I switched to weighted squats. Still a great WOD.

2 Person Team WOD

2 Suicide Sprints (Pace Setter)

20 Minute AMRAP
5 Pull-ups - Subbed Ring Rows
10 Box Jump Burpees - Subbed 0 Count BPs
15 KB Swings - Subbed Green KB

AMRAP is Scored

Shoulder Press
3x115
3x135
2x145
1x155
1x160 PR

Deadlift
5x135
3x225
3x315
1x335
1x335
1x335

Weight Pull-ups-20# vest

5 sets/10 reps

18 Burpees - Hurt my right knee pretty bad at football... hoping its just strained/bruised... cripple burpees.

20 deadlifts (185/135)
15 atomic sit-ups (35/25)
20 wall balls (20/15)
15 burpees

4 rounds

100 squats with two 35lb dumbbells
200 push-ups
300 sit-ups

Broke it up into 10 rounds of 10/20/30 - was able to keep a steady pace throughout. Running 2 marathons and a half over the next 3 months - all my running recently has made helped improve my squat form.

Team WOD
Complete 2 rounds of each couplet for time:

200 wallball shots, 20#/14#
200 knees-to-elbows

200 kettlebell swings, 53#/35#
200 overhead walking lunges, 45#/25#

In teams of 4, complete each couplet. Only 2 people from each team can be working at a time.

Three Rounds of:
50 Lunges (25 each leg)
50 Air Squats
50 Sit Ups
1-Minute Handstand Hold

This was harder than I expected...my shoulders are burning and my legs hate me. The vodka-soda waters, I consumed yesterday, did not help with this WOD.

BW: 130lbs