WOD

 Perform the following for time:
      20 <a href='/journal/movements/1175'>push ups</a>--20 seconds rest
      19 <a href='/journal/movements/1175'>push ups</a>--19 seconds rest
              all the way to 1
              THEN
      DB <a href='/journal/movements/54'>Hang Power Clean</a>
          15/12/10/8 (25#)
              THEN
      50 Incline <a href='/journal/movements/195'>DB Chest Press</a>es (25#)
              THEN
      400 Intervals for 6----1:1 ratio----avg was 10 mph on treadmill
              THEN
      50 DB Swings (50#)

Aikaa vastaan:

• 5000m soutu
• 5000m SkiErg

Shoulder press 13RM

5rounds for quality reps:
5 reps man maker
15 back squat 40kg

Two rounds for time of:

50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Overhead squats 95 lbs / 65 lbs
50 Sumo deadlift high pulls 95 lbs / 65 lbs
15 Toes to bar

3 kpl 8 toiston settejä

Complete 30 reps of presses in total. Choose a weight as heavy as possible. Start with shoulder presses and when you can’t do anymore reps, continue the set with push presses. When not able to do any more reps, finish with push jerks (no splitting!). Do not let go of the bar at any point and go heavy!

For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

5 rounds:
- 20/15 Cal bike
- 15/12 Cal row
- 12 Thrusters
- 6 Bar muscle ups

Rest 1:30 between rounds, and increase weight each round. Score is total time to finish
Thruster weight: 95/65 - 105/75 - 135/95 - 155/105 - 165/115