10 rounds for time
3 Deadlifts (80%1RM) (205)
6 Pull-ups
12 Push-ups
24 Double Unders

Deadlifts not at 80%, after round 3 switched to 100 single unders instead of double unders

4 x 3 Bsq
155-175-195-200

12:00 AMRAP:
4 Burpees
8 Pull ups
12 Barbell Walking Lunge (45)

7 rounds + 2 Burpees

ENDURANCE

10Km running
i managed to do it in less than 50 minutes, which was my goal!
also the first 5km were a PR for me (23:05)

After normal dynamic and group warmups

7 minutes of hand walking or hand stands

Snatch 2-2-2-2 65,65,65,75

For time:
30 power snatches. 75
30 burpees
30 clean and jerks 75

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes.

150-160-170-175

-then-

3 rounds for time of:

Run 400m
21 C2B Pullups
12 Deadlifts 185#

time approximately
Lay on back c2b

On the minute for 10 minutes

3 Power Clean @ 75%
10 push ups

140#

Benchmark Saturdays II (done on Sunday as I was traveling home on Saturday).

Josh:
21 Overhead Squats @ 95 lb.
42 Pull Ups
15 Overhead Squats @ 95 lb.
30 Pull Ups
9 Overhead Squats @ 95 lb.
18 Pull Ups

Time is approximated a little ... the timer at the box was set to stop at 5:00 from Friday's fun. Took about 1:00 or so to get it all set, etc.

1. LIFTING

A. E2MOM X7

1x Clean Liftoff (väljatõste põlveni)+1x S. Clean + 2x Power Jerk @65+%

1. STRENGTH

B.

E3MOM X4

5x Sumo DL@66-73%
16x KB/DB Bent Over Row (8side)

1. WOD

6 ROUNDS :

AMRAP 2

5x Pull up
10x Double KB Snatch
(hang)
20x DU / 30x SU

RX:16/12
SC1:12/8
SC2: 8/6

6 x 3 front squat

20min EMOM
2 x hang clean
2 x squat clean (sieltä maasta)

vikat 10min vaan 1 squat clean

Bench press cluster 5x(2+1+1), 30s/3min lepo