5rounds for quality reps:
5 reps man maker
15 back squat 40kg

Two rounds for time of:

50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Overhead squats 95 lbs / 65 lbs
50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Toes to bar

3 kpl 8 toiston settejä

Complete 30 reps of presses in total. Choose a weight as heavy as possible. Start with shoulder presses and when you can’t do anymore reps, continue the set with push presses. When not able to do any more reps, finish with push jerks (no splitting!). Do not let go of the bar at any point and go heavy!

For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

5 rounds:
- 20/15 Cal bike
- 15/12 Cal row
- 12 Thrusters
- 6 Bar muscle ups

Rest 1:30 between rounds, and increase weight each round. Score is total time to finish
Thruster weight: 95/65 - 105/75 - 135/95 - 155/105 - 165/115

WOD:2 sets
800m row moderate peace 28-32st
80” rest
200m easy row below 27st
20” rest
600m hard row 32-35st
60” rest
400m moderate peace 28-32st
40” rest
500m hard row 32-35st
5’ rest between sets

Partner WOD
AMRAP in 30 Min:
50 Burpee over Box jumps 24/20"
40 Hang Clean 95/65
30 Push-ups
20 OHS 95/65

Each partner does 10 reps at a time.
Completed 2 + 54 w/Marissa.

1h30 boxing exercises and sparing

20 min amrap

• 30 cals (aprox 1 min @80%)
• 3/6/9/12/18…. Thrusters 2x17.5kg DB

Score is total reps, 1 Cal=1rep