5 x 3 Thrusters (increase in weight each set)

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

Record Total Reps

1st Round
- 400 M run
- Max HSPU

2nd Round
- 400 M run
- Max Pull Ups

3rd Round
- 400 M run
- Max Air Squats

4th Round
- 400 M run
- Max Sit ups

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Since I ran this morning and my 400s are kinda slow, I did 300m row instead of the 400m run.

Reps were 12-7-17-12

Thrusters were 45-55-65-75-80

uninterrupted 3 min single unders, count reps

Mobility

Amrap 7'
Hang snatch
Over head squat

3+3, 6+6, 9+9, 12+12,...

75 min
WU for 15 min
1.Shoulder press
- 5 x 5+
- Last set 8 reps

2.5 sets:
- 10 DB side lateral raises - 4 4 4 4 4 kg
- 15 low cable pulley - 30 30 30 30 30 kg

3.4 sets:
- 12 Face pull - 15 17.5 15 15 kg
- 8+8 seated sa. DB press - 8 8 9 9 kg

4.3 sets:
- 10+10 3-point row - 14 14 16 kg
- 8+8 hammer grip bicep curl 9 9 9 kg

5.EMOM7:
- Abs

Amrap 5'
5 cleans
5 front squat
5 shoulder to overhead at 45kg
4 cleans
4 fs
4 stoh 55kg
3 cleans
3 fs
3 stoh 65kg
2 cleans
2 fs
2 stoh 75kg
1 clean
1 fs
Amrep stoh 85kg

50 rounds, for time:
1 Deadlift
1 Strict Pull-up

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Used 105#...now I wish I would have used more :(. I also banged my chin pretty good on the pull up bar on pull up # 19...hopefully that doesn't leave a mark...

Korkea te-veto + "tall snatch"

5 x (3+3)

"tall jerk"
5x3

Korkea työntö veto + tall clean

5 x (3+3)

4 Rounds

10 Kettlebell Thrusters 24/16

20 Russian Kettlebell Swings
30 Kb Deadlift
*Use 2 Kettlebells

21-15-9

DL #225
HSPU