5 Rounds
50ft overhead walking lunges 45/25
10 plate push ups
50ft walking lunges 45/25
10 step ups with plate

10 KBS(2pood)on the minute
Double unders for the rest of the minute, until 100 double unders

Double unders is one of my biggest goats!!!

Four rounds for time of:

7 Muscle-ups
15 Deadlift, 225 lbs / 155 lbs
30 Walking Lunges

Did kneeling Muscle-ups due to joint pain in elbows

20 min AMRAP
400m Run
25 Wallball 20/14 - @ 20lbs 8' mark (had to, ran out of balls)

5 rounds + 300m run

12 Wall Balls (20/15)
8 Turkish Get-ups (1.5p/1.0p)

3 Rounds

12min AMRAP

5 x ring pull ups
7 x power snatch @ 30Kg

total=
7 rounds + 5 ring pull ups and 4 power snatch

complete for time

5 rounds of

800m run
20 body weight squats
6 Clean and Jerk @ 50Kg

Prescribed was 60Kg

Pre-WOD:
1X20 Back Squat (+5%)- 235

WOD
-7 Minute AMRAP:
-7 Shoulder to Overhead (135/95) - 135
-7 Box Jump (30"/24") - 30"

7 rounds + 7 STO + 1 box jump

Post:
-50 T2B in as few sets as possible.

complete for time

5 rounds of

800m run
20 body weight squats
6 Clean and Jerk @ 40Kg

Prescribed was 60Kg

Olkapäiden liikkuvuus:

• Olkapäiden pyörittelyt kepillä (taakse-eteen) x 20
• Olkapäiden pyörittelyt kepillä (kasikko) x 10+10
• Front rack: Kyynärpäiden nosto + pito niskan takaa (tangolla) 30s. x 4
• Front rack: Kyynärpään / käden vienti niskan taakse (kumpparilla) 2.5min x 2 -Overhead: Olkanivelen kierto (kumpparilla) 2.5min x 2
• Hartian käsittely pallolla / rullalla 3min x 2