Shoulder press 4-4-2-2-2

21-15-9

OHS with 95#
push ups with hand release

did the all the OHS unbroken and first set of Pushups unbroken.

1. 5 power snatch 30kg
2. 10 wallball mot plate
3. 5 DB thrusters 2x 15kg
4. 10 KB-swing 24kg

Neighborhood walk

400m
21 KB swings w/ 1.5 pood
12 pull-ups

this was my 3rd wod of the day and done 10 minutes after my 2nd wod. Off of my PR by 12 seconds

5 sets of max pullups

30,17,15,15,15 (all kipping, no butterfly)

Thruster ladder with 135#. (1 the first minute, 2 the second, 3 the third...)

7 rounds + 5 reps

Sledpull x 400 Meters @ moderate weight.
– 200 meters forward
– 200 meters backward

Power snatch emom

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

Rest 1 min between rep sets

30 MIN

• 1 min erg
• 6 deadlifts 2x24kg kb
• 12 alt reverse lunges