3,6 km
Completed the run with
100 kb one arm snatch (8 kg)
60 push ups
60 weighted sit ups (5 kg)

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

Buy in:
20 KB SDHP, 1 pood

3 rounds for time:
12 burpees jump over bar
15 front squats 95#
21 kb swings, 1 pood

Cash out:
20 KB SDHP

*Max time given = 12 minutes

Deadlift:
230(5)
205(5)

Press:
105(5)
95(5)

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

W/ a partner

50 burpees
Helen
Grace
50 burpees

Buy In: 3x10 back squat 75#

WOD: not for time but with plenty of hustle
3 rounds of
20 wall ball (12#)
10 HSPU
6 Push Press (75#)

Cash out: 75 situps, 30 back extensions

Fat Bar Deadlift
2x10, 225#

Deadlift
4x3, 315#, 335#, 335#, 335#

Zercher Squat
4x3, 155#, 185#, 205#, 205#

Press
4x3, 135#, 145#, 145#, 155#

Ring Dips
1x20