WOD: For Time
20 Deadlift 135#
200m Run
20 KBS 1.5pood
200m Run
20 Front Squat 135#
200m Run
20 Burpee
200m Run
20 Pull-up
200m Run
Box Jump 24"
200m Run
20 Lunges
200m Run

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First WOD back from vacation, felt good!

Find your max in 10min.

Tiukka rengas mu 3x3

Niskan takaa, @65-75%

Row 10 km for time

Row 7 min + Assaultbike 2 min
Row 6 min + AB 2 min
Row 5 min + AB 2 min
Row 4 min + AB 2 min
Row 3 min + AB 2 min
Row 2 min + AB 2 min

Row 5k PR + 1-3s. Assaultbike is active recovery, so just keep yourself moving super easy pace. Go straight after row to bike, and straight from bike to rower. Score total distance on the rower.

Clean & Jerk, three doubles, two singles

Conditioning
30 Chest to Bar Pull-Ups
50 Thrusters (65lbs)

Pausing Snatch
1 Second Pause at Knee
2×2 – 70%
2×2 – 72%
2×2 – 74%

Back Squat
On the Minute x 5:
5 Back Squats – 78%

Emom 20 min
10 benchpress 50kg
10 crunch
5 kb swing 20kg