For time:
10 Burpee-over-box-jump (24/20)
200m run
20 Push Press (95/65)
200m run
30 Deadlift (135/95)
200m run
40 Floor Swipes (135/95)
200m run

24", 68#, 98#, 78#. Couldn't floor press up the weight after the push presses so had to take it down to 78#. Slow transitions bc of treadmill and weight changes. Ran at 6:39ish pace

Strength
5-5-5 Bench Press (70kg)
3-3-2-1 Back Squats (100kg - 110kg - 120kg - 130kg)
3-3-3-2-1-1 cleans (70kg-80kg-90kg-100kg-110kg-115kg)
3x3 weighted pullups 20kg (2 minutes b/t)

midline
3x8 weighted back extensions

workout
5 rounds:
30 DU's
10 T2B

4 RFQ
40m SB bearhub carry 200lbs
40m sled sprints 45kg
10 DHSPU

Jalkakyykky 5x5x70%
Penkkipunnerrus 5x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

Squat clean 3x3 @75%, 2x2 @80% (100, 110#)
Jerk behind neck (hold split for 3s) 3x3 @75%, 2x2 @80% (100, 110#)
1x20 back squat (95#)
Snatch deadlift 1x5 @100%, 2x5 @105% (95, 105#)

10-9-8-7-6-5-4-3-2-1
HSPU
T2B

Deadlift (155 lbs) 25 - 20 - 15 - 10 - 5
Double unders 20 - 40 - 60 - 80 - 100
Wallball (20 lbs) 25 - 20 - 15 - 10 - 5

7 Rounds for Time

7 Pull Ups
7 Push Press at 65#

10:32

150 Wall Balls at 12#

13:51

2km run
14 knees to chest
21-9:
Burpees
Air squats
Push ups

Pre-WOD:
Find 1 RM on back squat - 215# PR by 25#!!!!
Find 1 RM on shoulder press - 110#

WOD
15-12-9
DB squats/ thrusters (45/25#)
Walking lunges

PostWOD
4 x 100m sprints