For 15 minutes

Row 1000m @80% - 85%

Then for the rest of the 15 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 30 second active squat hold, hips just below knees

5 rfq:
1mu...2r 2mu...3r 3mu...4r 4mu...5r 5mu
10 wall ball
5 hspu (jalat yhdessä nilkat suorana kippi)

3x3 Deadlift
165-175-185lbs*

*PR for 3RM; this felt really good, so I will go for 195lbs next week.

1x20 Deadlift
155lbs**

**This is the same weight I did last week, but was able to get the extra 5 reps...nice!

Five Rounds of:
5 Dumbbell Thrusters (15lbs)
10 Push Ups
20 Sit Ups

BW: 130lbs

5 Rnds - 10 GHDs, 10 Box Jumps (30")
Front Squats - 3x185, 3x215, 3x245, 3x265, 3x285, 2x305, 5x255, 5x255, 5x255, 5x255

4 rounds:
30s burpees
30s ball slam

I PR my Power Clean today I got 250lb.

Mid-hang clean - 90% x 2 x 3
- 130x2 / 130x2 / 130x2
Power snatch - 65% x 2 x 3
- 95x2 / 95x2 / 95x2
Clean deadlift - 90% x 4
- 245x4 / 265x4 / 265x4
Good morning - 3 x 5 (90% of last wk)
- 75x5 / 75x5 / 75x5

Condition WOD
3 sets:
300 m row
10 KB snatch/arm (35lb)
30 sec rest

For time
500m swim or 2,000m row
25 push up
25 air squats
400m swim or 1500m row
20 push ups
20 air squats
300m swim or 1000m row
15 push ups
15 air squats
200m swim or 500m row
10 push ups
10 air squats
100m swim or 100m row
5 push ups
5 air squats

Cash out 50 burpees(remember to bring shoes if you swim for the burpees)

• partners split laps or row evenly
• one person works at a time during row or swim and you don't start push ups or squats until done with each swim
• push ups and air squats can be done together. NO SPLIT REPS for push ups and squats
• if you don't swim you and your partner will row

1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
EMOM for 3 sets, increasing weight after every 3 sets x 4 rounds

12 mins, 3 sets:
- max rep bench press (175)
- max rep ring row

I got a total of 43 (20-13-10) bench press reps and 68 (25-22-21) ring rows

5 mins max double unders: I got 200
3 mins max sit ups: I got 84.