For 20min on the minute:
* even minutes, 10 pistol squats
* odd minutes, 5 push jerks

Anni Vuohijoen treenit. Pakko sanoa et odotin vähän enemmän :/ muutama tosi hyvä vinkki, mutta fyysisesti ihan todella kevyt setti. Noooh, hyvä lopetus kevyelle viikolle.

Three rounds for time of:
Row 300 meters sub to 30 SDHP 45lbs
20 Wallball shots, 20 pound ball sub to thrusters 40lbs
10 Pull-ups

WOD
21-18-15-12-9-6-3 reps for time of:
100kg deadlifts
Push ups (hand release)

Max sumo dead lift 1 RM

Shoulder Press Challenge L-2

WOD:

800m Run

then:

21.15.9

Deadlift 225/155

HSPU

Then:

800m Run

Only run at the start and end of WOD. Do not run between 21.15.9.

Shoulder Press 100lbs x 10

Normally 225lb DL would be fairly easy for me. Today it felt really heavy. HSPU are simply a BITCH, no easy way around those. Tried to be under 20 minutes, missed it by 12 seconds.

AMRAP 20

5 Pull Ups
10 Push Ups
15 Squats

19 Rnds, 1 Pull Up

95 lb thruster 15 reps
run 200 m
75 thruster 20 reps
run 400 m
45 thruster 30 reps
run 800 m

13:00

You go I go
100 DU
50 cal assault bike
40 thruster 40 kg
30 bar over burbee
20 T2B
10 OHS 40Kg
12 m walking lunge 2x24kg front rack KB
molemmat tekee oman pottinsa ja toinen lepää kun toinen tekee

Shoulder Press Challenge L-2, 50lbs @ 9reps

WOD:

800m Run

then:

21.15.9

Deadlift 225/155

HSPU

Then:

800m Run

Only run at the start and end of WOD. Do not run between 21.15.9.