4km hölkkäys/reipastahtinen kävely + venyttely

200 hrpu, 5 burpees every break. 13:10 and 11 breaks. Then 5s of 30kg dumbbell bench press/ ring dips/ strict dips.

For time:
66 Deadlifts, (110/75lbs)
66 Box jump, (24/20")
66 Kettlebell swings, (1.5/1pood)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, (55/35lbs)
66 Wall ball shots, (20/14lbs)
66 Burpees
66 Double-unders

Total 100min
WU: 10min DU practice, 10min HSPU practice - 3
Mobility
Front squat, Wendler week 1
Shoulder press, Wendler week 1
Narrow bench press, Wendler week 1
Pistol squat
Right leg: 4 x 5 reps
Left ler: 10 + 5 assisted + 3 x 5 reps
TGU 2+2 12kg
1000m row

3 rounds of:
30 GHD situps & 30 back extensions
My body was feeling too tired and sore and beat up to do a heavy or long WOD... I needed a short and more midline type workout. I was feeling like I could have a slight pull in the lower back, my neck has a tweeked nerve and I'm just taking longer and longer to get loose and ready.
This WOD felt pretty good
Post WOD:
worked on tilt up to handstand and open handstand holds.. a couple tiny handstand walks as well.
ran the dog in the snow post gym.

5 Minutes: 50 Air squats, 400M run, Max Burpees. 1Minute Rest. 5 Minutes: 30 Kettle Bells, 50 Double Unders, Max Box Jumps. 1 Minute Rest. 5 Minutes, 50, Sit-Ups, 30 Lunges, Max Pull ups.

Stole this one from Brandon. It read a lot easier than it was.

20 push-ups / 1 sit-up
19 push-ups / 2 sit-ups
18 push-ups / 3 sit-ups
and so on. . .
and so on. . .
1 push-up / 20 sit-ups

WOD: "Neal" for time

Rounds: 5

Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs

Time: 11:58

21-15-9 Reps for Time

2 Mile Run - (22:05)

Time: 39:19
Thrusters (65lbs)
Weighted Lunges (65lbs)
Pull-Ups
GHD Situps

2 Mile Run - (26:23)

4 Rounds of:
5 Tyre Flips (220kg)
10 box jumps onto tyre