5 Minutes:
-600 Meter Run (roughly 2 min)
-With Time Remaining, Max Reps Ground to Overhead (135,95) (16@115)

1 Minute Break

5 Minutes:
-200 Double Under (400 singles)
-With Time Remaining, Max Rep Chest to Bar Pull Up (18)

Warmup
400m Row no straps
2 Rounds
10 KBS
10 Squats
10 Pushups

Skill/Strength
Snatch Balance
EMOTM for 10
2 Snatch Balance progressive weight.
10th set at 165 - could have driven myself under the bar faster but felt really good!"

WOD
10-9-8-7-6-5-4-3-2-1
Push Press 115 - Fully locked out with hips open and head thru hole.
Box Jump 24in - Hips fully opened at top of box.
Felt great! Missed 2 Box jumps because I jumped off box without fully opening AND missed one jump since I came up short! Great WOD and really needed to activate my hips for PP and BJs!

Total 90min
A.
10 min EMOM
Even: row 120m
Odd: 1 wall climb, 20 DU
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

Result 1: 35 sec.
Result 2: 22 sec.
Result 3: 15 T2B
B.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
> Vaihdettu C2B practice for 10min
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb) > skaalattu 35kg
30 Squat Cleans (135/95 lb) > skaalattu 35kg
40 Burpees Over the Barbell

Result: 16.55
Avg/max HR 182/192
D.
2000m row, mobility

Total 90min+60min
A.
500m row, 2 rounds: 10 KB snatch 12kg, 10 lunges, 20 abs
mobility
B.
Jyrkin tunti
1. Työntö: varpailta pudotus pomppuun + työntö
3x20 3x25 3x30 3x32.5 3x35 3x37.5
2. Raakatyöntö niskantakaa tempausote (snatch drop)
C.
6x 15-20 abs&backs
D.
Mobility WOD 60min

Total 90min
A.
500m row, x 3: 8 HSPU, 8 T2B, 8 box jump 20"
B.
For time:
20 Deadlifts (315/215 lbs) > skaalattu 70kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > skaalattu 70kg

Result: 19.07
Avg/max HR 172/186
C.
4000m row, 2.30/500m
Mobility

ME Front Squat - 205. 5# PR from just last month...I think I had more in me too!
Then:
50 Squat
10 G2OH 115/80lb
40 Squat
8 G2OH
30 Squat
6 G2OH
20 Squat
4 G2OH
10 Squat
2 G2OH

3 RFT
15 pull ups
12 box jumps 24/32
9 front squats 105/155

I think my lungs have shrunk.

7 minute AMRAP:

-Burpees

100 sit-ups
4 rds
10 snatch 50 kg
20 ring dip
30 squat

20:00 min AMRAP:

5 X Power clean 105#
10 X hr pushups
15 X double unders

**Double unders REALLY slowed me down... couldn't string more than 2-3 together today. Feel like I wasted a lot of time and energy on this exercise. Need to get better at it!!! Power cleans felt great, really easy. Pushups felt good, although my triceps started to tired after about 50 reps.