For time
1-2-3-4-5-6-7-8-9-10
Strickt pull up
Kipping hspu

3 rounds for time
15/12 cal assault
10 burpee

This should hurt a bit

Front Squat 3-3-3
Push Press 3-3-3
Thrusters 3-3-3

20m of it
-up minimum by 2m next week (22m)

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Clean: 205
Bench Press: 205
OHS: 165
TOTAL: 575

My actual 1RM for OHS is 185 but I was just too damn tired from the Clean and BP to do any more weight...
Advise: dont overdo the cleans! I think i did like 20 just trying to get more and more weight...

Sally - Squats
4min swim
Sally - push ups
4min swim
Sally - Squats
4min swim
Sally - Push ups
50 burpees

EMOM 8
min: 1-2 6 tng power snatch 50/35kg
min: 3-4 5 tng power sntach 50/35kg
min: 5-6 4 tng power snatch 52,5kg/37,5kg
min: 7-8 max reps power snatch 55/40kg

Partner WOD:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Power cleans 60/40kg then amrap Burpees until partner returns
Each partner run 4 times. Score is total time, subtracting 1 second for every burpee completed.

Raakatempaus 8x2@60%

Korkea Te-veto 4x3@70%

Etukyykky
5x2@60%
5x2@65%

Lisäpainolankku 4x40s

10-Minutes AMRAP of:
10 Wall Balls (14lb/9' Target)
15 Box Jumps (24")*
20 Double Unders**

*I did step-ups.
**My double unders were pretty awesome this morning. ;)

My lats are blasted, but my hips now feel incredible thanks to a great yoga class (immediately following CF).

I skipped Shoulder Press, because my shoulders need a break.

BW: 128.5
Rounds: 5 + Wall Balls