3 rope climbs
6 s2oh @ 60kg
9 kb swings @ 32kg

Front squat 1 RM

Tabata:
-punnerrus
-linkkari
-seisomaannousu

Rinnalleveto raakana 3-3-3-2-2-2

6x200m Rowing - 2min rest

Hang Power Snatch
2-2-2

For time:
Stoplight Run (400 m)
60 KB Snatches (30 w/s) 24kg/16kg
60 abmat situps
Legion Run (800 m)
40 KB Snatches
40 Situps
Lantern Run (1600 m)
20 KB Snatches
20 Situps

WOD: Sprint 100 yards and walk 100 yards

Rounds 8: Do all intervals as fast as you can and no more than 90 seconds between intervals

Results:

1 100 - 13.59
2 100 - 13.31
3 100 - 13.36
4 100 - 13.32
5 100 - 13.31
6 - 100 - 13.42
7 - 100 - 13.66
8 - 100 - 13.25

All run on grass (football field) and was soggy. Times slowed additionally by prior two days workouts (not full recovery)

Finished with 6 x 40yds (grass) - Average time 5.1 (Times slow for same reasons as above)

3x5 @ 75% / 80% / 85%

@ 75%, 85%, 95%

jumping back squat
1/3 depth explosive