AM: 75 min
3 min run/1 min walk
11.4 km
128/150
6.42/4.42 min/km

PM: 140 min
Warm up & COS 20 min

1.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 10 10

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 13 11 10 9

2.Musce up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- EMOM10: MU x 1
- E2MOM16: MU x 2
- MU x 26

3.BFLY + BFLY CTB
- Bfly x 20
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

4.Power clean
A. Every minute on the minute for 10 minutes:
5 Power cleans @ 42-45 kg
- 45 kg

5.Accessory
A. 3 sets:
8 DB Bent over row to external rotation
8 DB Supinated Front raise

For time:

100 Front rack Step-ups 24"/20"

On the minute 10 Shoulder press @ start at shoulder press

TC 12

5 kierrosta

15cal soutu
10x vauhtipunnerrus 30kg

For time:

15 Ring MU/Bar Mu/Banded Bar MU
Then:
30-20-10
Thrusters 50/37,5/30kg
C2B

1) Row 18cal
2) 5x Power Snatch
3) 12x sit ups

WOD: For Time

20 Deadlift 95

200m Run

20 KBS 1pood

200m Run

20 Front Squat 95 - I couldn't clean 95 so I did 65# Front Squat

200m Run

20 Burpee

200m Run

20 Pull-up - First time I did 20 full pull-ups in a WOD! Yay!

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run

Power Snatch, five doubles.

3000cal for time:

1000cal Row
1000cal SkiErg
1000cal Assault Bike

Include rest in your total time!

22min row, 150ish HR.