Pre WOD:
5x2 Thrusters

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WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups

-100m Sprint

Partnered with Meg - Did 5 full rounds plus thrusters and pull ups in the 20 minute time cap. Used 65# for the WOD.

Strength:
45# - 65# - 75# - 75# - 75#

Ring of fire
AMRAP 9:
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)

10x3 Pendlay row

4 rn of:
30 Alt Kb Snatch 32/24
20 HSPU

10 Pull Ups

Assault and sled

w/partner, 6 rounds
30 sec of assault bike
30 sec of sled push 60/40 kg
30 sec rest

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Core work oman valinnan mukaan

5 rounds for time:
Short Distance run (120m)
5 m handstand walk
5 Muscle ups

Every 90s 3 x power clean (7-10 rounds)
From 65% to 80% 1 RM weight

Run 9,8 km

3 of 3min AMRAP

5 power clean 58kg
8 burpees
10 GHD abs
Rest 3min between amraps

EMOM 48

1) 1 min run
2) 10-15 ring row
3) 10-15 OH walking lunges
4) 10-15 GTOH with a plate
5) 10 GHD sit ups
6) 10-15 box jumps