10 Front Squats, 1 Grasshopper
9 Front Squats, 2 Grasshopper
...
1 Front Squat, 10 Grasshopper

155lbs/95lbs on Front Squat

150 min
Warm up EMOM14 + 6 min mob.
1.Gymnastics
A. RMU Practice
- Drills: RS, TWB, HTR
- MU 7 x 1
- MU assisted 3 3 2 2
- Total of 17 MU

2.WL
A. Every 20 s. for 10 minutes:
Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
- Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta

3.Conditoning
A. HS Walk practice for 10 min

B. Every minute on the minute for 12 minutes:
Even: 14-18 Wall balls @ 14 lbs - 14
Odd: Unbroken HS Walk
- 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.

4.Accessory
4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
B) 4 x 6-10 Stationary Dips - 8 6 6 7
C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
- Alternate movements, rest 90 s. between-

find your 2 rm

1st set: 135
2nd set: 155
3rd set: 165
4th set: 185

Bench
5X 155(75%1rm)
3X 185 (85%)
2X 205 (95%)
1X 215( 1rm)
Thats a new PR for me on bench!

Strict Dips
3X15 (1 min rest)

Chin Ups
3X15 (1 min rest)
I couldn't make it through the last set, I only did 4, and all of those probably would have been no reps if someone was watching.

Farmer Carry
45# ea hand, .25mi AFAP- 4:00

• 3-3-3-3-3-3-3-3 of:
BB Push Press
3 @ 9 RPE
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80% of 3 @ 9 RPE 3-3-3-3-3 reps (X221 tempo)

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

High Hang squat snatch + hang squat snatch + snatch balance

10 * (1+1+1)@65-75%

A,
Squat Snatch

3x3 reps @ 70%
3x2 reps @ 75%
2x2 reps @ 80%
2x1 rep @ 85%

B,
Snatch High Pull
3x3 @90%
3x2 @100%

WOD 1: Hero DT for time
5 rounds: 12 DL (155lbs), 9 HC (155lbs), 6 Push Presses (155lbs)
Time: 12:10

WOD 2: Elizabeth
21-15-9 - Cleans (135lbs) and Ring Dips
Did not time since I did after WOD 1

Other:
500m row for time: 1:38

KBs (53lbs): 2 x 30 reps

AMRAP 6
Row 500m
10 Bar over burpees
Max reps power snatch @70%