3 Rounds for time:

15 Squat Clean Thruster 95/65

10 Burpee Pull-up

400m Run

3 Rounds for time:

15 Squat Clean Thruster 95/65 - subbed 30 Abmats

10 Burpee Pull-up - subbed 20 Box Jumps - 20"

400m Run

Added:
Shoulder Stretching and Rehab

Bench Press

LÄMMITTELY
2min soutu
2min pyörä
2min hiihto

sitten 3 kierrosta
5+5 tuulimylly
15 GTOH
15 ilmakyykky
10 istumaannousu

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HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x5min, 1min lepo

1. ergo
2. AMRAP 10 wall ball, 10 kahvakuulaheilautus (raskas), 10 istumaannousu

*Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. AMRAP on tarkoitus mennä reippaalla temmolla ja palautella ergolla.

5 Rounds for time:
-5 Deadlifts
-10 Burpees
-15 Double Unders

Did the first round of double unders as 3:1 singles because I was getting defeated by the speed rope (apparently it's faster than I am). But round 2-5 I battled through and did the double unders, mostly one at a time, and now I have approximately 15 million whip marks on my forearms, ankles and the top of my feet. Thank goodness my office is cold b/c I will need to wear sleeves for the rest of the week or else people will start talking. I felt good about the dead lifts and the burpees, but there was almost a tearful fit in the middle of the double unders on round three. But I pulled it together and finished. Freaking double unders.

OHS 3-3-3

then
AMRAP in 12 minutes:
8 OHS 95lbs
10 Burpees
12 knees to elbows

Completed 4 rounds plus the OHS

5 Rounds

5 KB Snatch Right arm 1.5/1 pood

5 Goblet Squat

5 KB Snatch Left arm

200m run

5 Rounds

5 Power Cleans @ 70% 1rm: 70 lbs

10 Wallballs: 14 lb between girl and boy symbol

50 Double unders: 150 Singles

WOD:
21-15-9
- Dead Lift (315)
- Box Jumps (24")

Deads and Jumps
WOD:
21-15-9
- Dead Lift (95)
- Box Jumps (24")

Prowler 4:19
3x3