10 rounds each:

8 KBS w/ two KB 16kg
8 thrusters
8/8 OH walking lunge steps

YGIG

clean & jerk 4x 1+2; 2+1 @ moderate

5' AMRAP 1-2-3-4... reps of
power clean
front rack hold lunges (/side)
push press

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

• 5 Min AMRAP of:
Strict Handstand Push Ups

• 5-…-5 of:
BB Back Squats
5RM

3RFT
3 OHS (95/65)
6 Shoulder to Overhead
9 Dips
12 HRPU

68#. Half of red band - dips were challenging. 9:08 Short WOD, but was fatigued from "McGhee" WOD

Lower back, shoulders sore. Not sure why. Maybe bc the WOD was long yesterday.

Eilinen

• 30/20 reps for time of:
Bar Muscle Ups

La: skilli/aerobiapäivä

Optional: Bar muscle up skills: (use 10-15min)
- kippiliike
- hip to bar
- bar muscle up setit kuminauha-avustuksella
- bar muscle up setit ilman kuminauha-avustusta

45 min for quality:..
1-2 rope climbs

20 cal ski

10m:
karhukävely

rapukävely

tipukävel

possukävely (konttaus polvet 1cm irti lattiasta, kuvittele lantion päälle vesilasi)

mittarimato

5+5m punnerrusasennossa pyörähdys ympäri t-kierrolla

spiderman

-20 cal bike
-1-2 rope climb
-corework of your choice
-20cal row
-mobility of your choice

50-40-30-20-10
DU OR SU
25-20-15-10-5
TOES TO BAR