For 50 min:
1 min walk, 1 min run
7.1 km
135/162
7.06/5.14 min/km

70 minutes, Basic Endurance

Row 1500m
15 m HS walk
Bike 50 Cal
10 Deadlift 100/70kg

1) tempaus pukeilta 6x2x85%
2) 10min EMOM
3 x tempaus + 3 x OHS 60kg/40kg
3) WOD
4) venyttely

Worked on squat cleans
Hit a new PR @ 305lb

Did 5 x 3 full snatches off blocks

Workout:
3 rounds
10 push presses (135)
20 pull ups (butterfly)
30 wall ball

Then,

5 x 2 split jerk
185-205-225-235-245

800 m run
30 cal row
25 burpees
20 cluster @ 115/75

vauhtipunnerrus niskan takaa + valakyykky, 5x(3+3) 80% tempaus maximista

Hang Squat Clean + Squat Clean + Jerk

2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 75%
2 x (1+1+1) x 80%

5x7 @ 75%

Then with a 15 minute clock:

20 C2B Pull ups

AMRAP ladder starting with one rep increasing rep each round

Box Jumps
Ring Dips

Rest 2 Minutes then

1 Minute Max Burpees with jump to bar

Score is the rounds.reps.burpees

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Deadlift #102
10.16.10 Red band

4 sets:

• 45s. GHD Sit Up Hold Horizontal Plane
• 30s. Rest
• 45s. GHD Back Ext. Hold Horizontal Plane
• 120s. Rest