5min air dyne
5min ski
5min row
10min bike erg
5min ski
10bike erg
5min row
10min bike erg
5min ski

Pace 10-15cal/min

Leuan veto 10 RM
Valitse kuorma jolla pystyt tekemään 10 toistoa.

10 mins Work on your goat (Practice on what needs work) ie. pull ups, muscle up, overhead squat, DOUBLE UNDERS, etc.

Then,

15 min AMRAP

6 Pull ups (MOD Green Band)

8 Toes 2 Bar

10 KB SDHP (2/1.5p)

6 rounds +3 reps

First time using the Big Blue Kettle bell!

Only have an hour to workout, shower and get back to the office. Gotta do something quick.

Warmup:
3 rounds:
10 second samson stretch each leg
10 back extensions
10 GHDs
10 push ups

WOD:
Back squat x10 - 225, 275, 315
Death by pull ups: With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three the third, and so on and so forth until you are unable to complete the prescribed number of reps in the given minute.

All rounds unbroken. My palm ripped open so I stopped...

11 rounds + 3

170 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 25 (singles)

2.Squats
A. Back squat
4x5x82-85 % - 75 kg

B. Front squat
1x5x75 % - 60 kg
2x5x80 % - 65 kg
- New set every 3 minutes

3.DL
1x20
3x10
- New set every 3 minutes
- 52.5 kg

4.Accessory
4 sets:
8 shoulder press - 29 kg
8+8 bicep curls - 25 lbs

3 x 8-10

6 rounds

30 on 30 off

Burpees

2 cinder block drags
5 burpees

2-3 min light cardio
2 min couch strech R/L
1.5 min piriformis strech R/L

Warm Up:
Squat Therapy
Good Morning to Squat [3x 5]

Mobility:
PNF Hamstring
Shoulders on bands

Max Effort:
Power Cleans
1-1-1-1-1-1
155 lbs, 165 lbs, 175 lbs, 180 lbs, 180 lbs, 180 lbs

Split Jerk from Rack
1-1-1-1-1
115 lbs, 115 lbs, 125 lbs, 135 lbs, 140 lbs

MetCon:
Weight Sit Ups (not for time)
45 lbs