5 rounds

400 mt run
12 dead lift bodyweight
21 box jumps

Back Squat 5-5-5 (65%, 75%, 85%)
Front Squat 5-5-5 (65%, 75%, 85%)

Then,

On the minute for 20 minutes;

Even minute- Max goblet squats 1.5/1p
Odd minute- Max double unders

Perform 30s work, then 30s of rest each minute. Score total reps

Back and Front squats were difficult, even at 85% of my max. Not a day to even attempt going for a pr. Even though my total reps seemed decent for the wod, my du's were awful. My rope split through the casing. I peeled it off the wire, but that made it feel lopsided when I spun it and I kept tripping up. Time for a new rope.

412 reps

Regional Team event 7.

Row 500m and 127 Double Unders (one person double unders while one rows, you swap when both are complete)
50 Deadlifts 125/85kg Alternating between partners every 5 reps with partner holding bar at waist
50 TTB Alternating every 5 reps with partner hanging from bar
The team event is done in a progression format with Male and Female partnerships, we will be doing 1 round for time in partnerships (1 Male and 1 Female).

Ring Dips
21-15-9
4:14

then

With a continuously running clock:

1st min: Squats up to 60
2nd min: Pull-ups remaining to reach 60 - bands
3rd min: Squats up to 60
4th min: Push-ups remaining to reach 60
5th min: Squats
6th min: Pull-ups ETC

Continue until you cannot finish 60 reps. Minimum of 12 rounds.

I did a couplet of 5 hang power cleans followed by 50' walking lunges with weight overhead. I didn't really do it for time, but just kept a good pace and trying to lift properly and get back onto the walking lunges ASAP after the HPCs.
Hang Power Clean: bar, 75, 95, 115, 135 x 4 (or 5?)
Walking Lunges with weight OHD: 25, 35, 45 x 5
This probably took me about 16:00 maybe a little more.. I think I did 5 rounds with 45 & 135, but not positive.

Ten rounds for time of:

11 C2B Pull-ups
22 Front Squat 75 lbs / 55 lbs

Ladder 1,3,5,7,9,7,5,3,1
HSPU
TTB

6 min jog around block (2)
5 x 10 second hill sprints,1 min rest (4)
Tabata burpees 4,4,4,4,3,3,2,3 (5).

Exertion scale (1:increased RR to 5:could not possibly be harder)

Voimana 10 kierrosta, 90s erät:
-5 back squat
-5 chin up

Kyllä muuten huomaa, kun lähtee yhtäkkiä 30s pois! Oli silti kiva setti ja jaksoin hyvällä tsempillä koko 15 minuuttia :DDD

kyykyt: 55, 60, 60, 60, 62,5, 62,5, 65, 65, 67,5, 70. Sain työkaverilta kehuja kadehdittavasta kyykkytekniikasta ;)
leuat vammaisella systeemilla kuminauhan kanssa+5kg paino selässä.

Illan akrobatia oli taas peruttu. On se nyt kumma!

Soutuintervalleja. Taas vähän lsumuttuna, kun jalat oli krampissa jo valmiiksi. Oon niin lusmu, että hävettää edes kirjoittaa.

250m 0:56
500m 1:54
750m 2:57
(piti olla 1000m)
(piti olla toinen 750m)
500m 1:55
250m 0:54

Tuntui riittävältä aamulle, jalat meni hapoille muttei mitään mahdotonta. vetojen lisäksi mobbailua ja venyttelyä, teki hyvää :)