-Buy In-
Push Jerk 3-3-3
135-155-135, went back down to 135 to focus more on technique

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
- Burpees killed me. did sets of 10 up to 40, then it was down hill after that. Legs pretty tired from last night's 5mi tempo run.

-Cash Out-
5 Heavy Russian Swings On the Minute for 5 Minutes
70, 75, 85DB, 100DB,100DBx10

Lift: deadlift 5-5-5

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

Lift: Thruster 10-8-6-4 as warm-up

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

For time;

500m row

Then,

30-20-10

Hang Power Cleans 95/65

Pull ups

KBS 1.5/1p

Burpees

5 mi tempo run, 7 mi total on Montour Trail
Time: 58:29
Avg Pace: 8:21
Elevation: 339ft
Calories: 1,012

1mi Warm up: 9:24
1st split: 7:59
2nd: 7:48
3rd: 7:39
4th: 7:44
5th: 7:37
1mi Cool down: 10:17

Lift: Hang Squat Snatch 3-3-2-2-1

WOD:
5 squat snatch 115/75
15 box jumps
AMRAP 12 min.

Lift: Deadlift 10-8-6-4-2 as warm-up

WOD:

10 deadlifts 275/175
50 double-unders

3 rounds

HBBS Jyrkin ohjeiden mukaan

Lift: Power Clean 3-2-1-1

WOD: Football Gone Bad

DB Thrusters 45/35
Box Jumps
Push-ups
Double-unders
Row

One min at each station, 3 rounds, one min. rest between rounds

WOD:

run 400m
50 double-unders
run 400m
40 box jumps
run 400m
30 wall balls
run 400m
20 C2B pull-ups
run 400m
10 HSPU
run 400m

For Time