225# deadlifts emom
Minutes 1-5, 3
Minutes 6-10, 2
Minutes 11-15, 1

30 rounds for distance of:
Row 30 seconds
Rest 30 seconds

resistance 5. I may have missed one set.
5100 m

50 box-jumps @24",
50 jumping pull ups,
50 1-pood kettlebell swings, (35lbs)
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots 14LBS,
50 burpees,
50 double-unders

1000m row
10 cleans (95 lb)
8 burpees
5 pullups
750m row
10/8/5
500m row
10/6/5
250m row
10/6/5

Run 6 miles (Merrifield 6 mile course)

Turkish Get Ups 1-1-1-1-1, Left & Right

then:-

100 Kettlebell Swings @ 24kg/16kg for time.
*At the top of each minute, do 5 burpees.
**Compare to 041212.
Beginner: Complete 75 reps.
Advanced: Complete 125 reps.

Result:- 20.24.24.24.28 , 20KG Kettlebell - 10:01min

21-15-9 rounds for time of:

Burpee Tuck Jump
Pull-Ups
Sit-Up

Followed with high plank low plank each for 60 seconds 2 rounds.

155 pound Deadlift, 21 reps
Handstand hold 21 seconds
155 pound Deadlift, 15 reps
Handstand hold 15 seconds
155 pound Deadlift, 9 reps
Handstand hold 9 seconds

Eilinen/

Kuntopiiriä + venyttelyä

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups @sub 10 muscle ups with green band