1000 meter row (subbed 100 SDHP)
45 pound Thruster, 50 reps
30 pull-ups

Skill Work:
Air Squat

Conditioning WOD:
5 Rounds
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/16)

12 min AMRAP

7 cal row
9 box jump
12 burpee pull up

10 KB TGU Each Hand

For Time:
400m Walking Lunges
Every 2 min complete 20DU (2:1)
Unbroken gets 10 free steps

Strength:
Thrusters 3x10 @115#

Met-Con:
10-9-8-7-6-5-4-3-2-1
KB Swings (70#)
Box Jumps (24")

20 Minute AMRAP

10 Thrusters #95

10 Pull ups

100M Run W/Sandbag #60

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

Voimanosto max:
1-1-1 Back squat
1-1-1 Bench press
1-1-1 Deadlift

Hang Power Clean 3.3.3

Then:

15 min AMRAP

3 Clean and Jerk 155

5 Plyo Push-up

7 Lateral Box Jump

9 + 2 PU

This one looked tough, and met expectations.

Shredded my hands, but at least got a pretty good number of rounds looking at the board. I'm sure some of the afternooners will make me eat my words on this one, though.

High number of reps forced me into one of two outcomes: improve (and maintain) form, or face failure.

Turkish Get Ups (10 reps each hand) 15#, 20#

WOD: For Time
- 400 Meter Lunges
- Every 2 minutes 20 Double Unders

Started w/ 10 DU/30 regular, then went to 5 DU/45 regular. Curse the double under!