EMOTM for 15 min:
1) 1min Rack Hold (heavy!)
2) Row 250/200m
3) rest

Build to 90% or so of your 1-RM Back Squat, and then…

One set of:
Back Squat x Max Reps @ 85% of your 1-RM

A. 1min Rack hold heavy 90kg, B. 1min Row 250m, C. Rest

4 or 5 rounds for time:

• 3 muscle-ups
• 6 handstand push-ups
• 9 knee to opposite elbow
• 12 wall ball shots 20/14-lb

HBBS, 2x8

HBBS, volyymi
2x5 2x8

60m Sprints - on grass - rolling starts - 10x60m - 9.22, 8.65, 8.12, 8.06, 7.97, 7.97, 7.91, 8.03, 8.00, 8.16 - grass was long and harder to run through.

Choose ONE of the following sports:
Swim Repeat 25m, recover :60s until form/pace deteriorates
Bike Repeat 400m, recover :60s until form/pace deteriorates
Run Repeat 100m, recover :60s until form/pace deteriorates
Row Repeat 100m, recover :60s until form/pace deteriorates

For time:
60 Kb swing 32/24kg
14 HSPU
40 KB swing 32/24kg
12 HSPU
20 KB Swing 32/24kg
10 HSPU

For time:

800-m row

66 kettlebell jerks

132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs