15 min AMRAP

5 deadlifts at 155#
10 HRPU
100m sprint with slam ball

Forgot # of rounds maybe 8??

Partner WOD:

• Row 1000m
• Run 800m with 20lb med ball

Then 3 Rounds for time:

• 20 Deadlifts - 225lbs
• 40 Pushups
• 60 Situps
• 80 lateral barbell hops

Then:
* Run 800m
* Row 1000m

Superkidsit: 5 x 5 valakyykkyä kepillä.

Ninjat: 5 x 5 valakyykkyä painolla

Seated Military Dumbell Press:
3 rounds: 22kg x 3 = 132 (each arm)
26kg x 3 = 156
30kg x 1 = 60
TOTAL = 348

Dumbell Shrugs:
3 rounds: 30kg x 10 = 600 (each arm)
34kg x 10 = 680
38kg x 10 = 760
TOTAL = 2,040

Cable Front Raise:
3 rounds: 8.75kg x 5 = 87.5 (each arm)
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5

Standing Barbell Push Press (Strict):
3 rounds: 50kg x 3 = 150
60kg x 3 = 180
65kg x 3 = 195
TOTAL = 525

     GRAND TOTAL = 3,175.5

Press 5 RM

Snatch

Aikaa vastaan
Superkidsit:
12-9-7
vauhtipunnerrus, 1-5 kg
abmat-vatsat
kyykky, 1-5 kg

Ninjat:
vauhtipunnerrus, 10-15 kg
abmat-vatsat
etukyykky, 10-15 kg

1 x 20m bear crawl
10 x bicep curl 40kg
20 x kettlebell swing 16kg
5 rounds

5 rounds for time:
15 ring dips
15 bench press @ 115#
15 back squat @ 165#

6min AMRAP of:
* 6 OH lunge (45/30kg)
* 6 power snatch (45/30kg)