5 sets:

4 Back Squat@60%
1-2min rest
8-10 DB/KB Shoulder Press
1-2min rest
20-40sec L-Sit
1-2min rest

Ohje: Pidä taakka kevyenä, sinun pitäisi helposti pystyä tekemään 5-10 toistoa enemmän jokaisessa sarjassa.

L-Sitin voit suorittaa haluamallasi tavalla (renkaat, boxien välissä jne) ja voit jakaa sen useampaan osaan.

• For Time:
BB Deadlifts (85/55Kg) 50 reps
Assault Bike 50/40 Kcal
DB Box Step Overs (60/40 cm) (22.5/15Kg) 50 reps

100 Dead Lifts #155
If you set the bar down it's 10 Burpees (no time limit)
25=10
20=10
20=10
20=10
15

WOD:
5 rounds

6 HSPU
10 TTB
14 KB Swing #53
13:34

Shoulder Press -
7x3 Shoulder press with increasing weight. Worked up to 105#
WOD:
20 minutes AMRAP:
Partner does as many rounds of Cindy as possible while other partner runs 400m. Switch.
5 pull-ups
10 pushups
15 air squats

Teamed up with Alex (F) (18 rounds)

2-3-3-2-3-4-1

10 rds for time of:
15 Deadlifts 135#/95#
15 Pushups

5 Rounds for time of:

200m Run
10 Man Makers #30 Dumbells
10 KB Swing #44
10 DL #155

Strength Session.
5 x 1 strict press, 95lb, 111, 122, 133, 144.
5 x 3 push press, 133lb, 144, 155, 166, 177.
5 x 5 Thrusters, 95lb, 111, 122, 133, 155.
Then 8 sets of 10 unbroken ring dips.

AMRAP in 12 minutes of:
10 push press @ 95#
10 KB swings @ 1.0pd (35#)
15 knees to elbows

Did 4 and 2/3 rounds with 3 knees to elbows.

Then followed it up with "Burpees 21" style:

Basically an AMRAP in 10 minutes of:

7 leapfrog to push ups
7 squat jumps
7 standard burpees and on the jump up, jump to a pull up bar and do 1 strict pull up.

Did 4 rounds plus 2 leapfrog to push ups.

For time (but not really for time)
50 rounds
1 Deadlift @ 65% of your 1RM (195#)
1 HSPU

1 RM Clean & Jerk - 155#