For time in team da 3
25 synchro burpees
90 overhead squat 40 kg
50 synchro push up
90 push jerk 50 kg
75 synchro sit up
90 hang power clean 50 kg
100 synchro squat
90 deadlift 65 kg

21/15/9 - 8 min. time cap
Cal row
db snatch 30/20

rest 4′

21/15/9 - 8 min. time cap
Hand stand push ups
Box lumps 60/50

rest 4′

21/15/9 - 8 min. time cap
Wall ball
kb swings 32/24

Vacation Travel WOD:

400M Run
(3) Rounds of :
- 20 Air Squats
- 20 Push Ups
- 20 Burpees
400M Run

Completed at my parents house in Galloway, Arkansas. Had to Deet away the mosquitos, shower and head to Nashville with the family.

On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

3 rounds of: 20 cal row, 10 ohs from floor 60/42,5kg. Rest 1:00 between rounds.

2 rounds for quality:

7 min amrap at consistent pace
30 double unders
5+5 KB swing snatches
20 m single arm farmers carry / side
7 T2B

3 min rest

7 min amrap at consistent pace
1 rope climb
2 wall walks
1 rope climb
14 med ball over the shoulder (50/40 lb)
3 min rest

E3MOM x 5
15 squat
15 jumping squat
15 lunges
15 jumping lunges

A: Push ups 3xMax
B: Först höger arm b1+b2 sen vä arm
B1: trap 3 raise 2x10
B2: SA DB flys 2x10
C1: Banded triceps push downs 2x15
C2: Pornstars 2x10/arm
D: Evil wheels 3x12

• 20 Min of:
Run @ 60-70% MHR
6 Interval of:
Run 20’’ @ max effort (run not sprint!) 40’’ @ walk
4 Min of:
Run @ 60-70% MHR

Weighted chin up 3x3, 1x2