Pretty happy about this time. I could have done 4:30/km but had to slow down for Emma. She did a great job today considering she went pretty heavy on the squats yesterday.

Juoksumatolla 12 min, 2800 m.

3000m ROW
6 min Rest
2500m ROW
5 min Rest
2000m ROW

Keep same space. Try to find good rythm and form for 5K row

Pull Ups
Burpees
Double Unders

I felt like shit today as well. Really not happy about my performance and asthma was bad too.

5 Rounds For Time of:
10 Power Cleans 60/40Kg
10 Burpees

2RFT:

-30 Ring Dip
-60 Push Up

-90 Walking Lunge

1 X 120 Situp

Find 1 round max: shoulder to overhead (#155)

WOD For Time:

-15 C&J (155/100)
- 5 HSPU
-10 C&J
-10 HSPU
- 5 C&J
-15 HSPU

3x5 Deadlift
1x10 Deadlift
1x20 Deadlift

"Death By Kettlebell" (23#)
Complete one KB Swing on the start of the first minute, two swings on the second minute, three swings on the third minute, and so on until you can no longer complete swings for the number of minutes on the timer.

At minute 10, complete 15 swings. Add 5 swings EMOM (ex. Minute 10 = 15 swings, Minute 11 = 20 swings...), until you can no longer complete the appropriate number of reps within the given minute.

GHD Back Extension
1min On, 30sec Off 5 Rounds

Sumo DeadLift High-Pull
2mins On, 30sec Off 3Rounds

Push-Up
1min On, 30sec Off 5Rounds

Push Press @45lb
2mins On, 30sec Off 3Rounds

Just for Fun to growm muscle:

One Arm DB Chest Press Right Arm 15x3 @25

Bench Press 10x3 @ 75lb

One Arm DB Chest Fly Right Arm 15x3 @15

Heavy Deadlifts

225x5
255x5
275x3
315x3
335x3
355x1
365x1