For time

4 kierrosta

12+12 kulma soutua 32/24kg
20 hauiskääntöä kuminauhalla

+

4 kierrosta

12 chin up
24 glute bridges

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x30m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
4x8 Hurdle Runs at 0.76m (1-step)
10x4+4 Hurdle Runs (0.76mx2, 0.84mx2, 0.91mx2, 1.00mx2, 1.07mx2)
3x8 Hurdles Double-Leg Jumps (0.76mx1, 0.84mx1, 0.91mx1)
8x80m Strides on Grass
Half-Tabata Hollow Rocks
Static Stretching (Cooldown)

3 round:
6 ohs
3 ring dips
3 round:
6 DL
6 Shoulder press+push press (3+3)
3xmax rep MU

Lepoja

Strength / Skill:
3x8 Weighted Strict Pull Up
Note: Pause between each rep for 5-10 seconds in each set. (Used two blue bands)

WOD - For Time (20min Cap):
- 20 Hang Cleans (#115,75#) 65#
- 20 Front Rack Barbell Lunges
- 20 Bar Facing Burpees

Note: Use same weight for cleans and lunges.

Post-WOD:
3x1Min Weighted Plank

Strength
3x5 back squat
Then ME @ 80% of 3RM

85, 105, 125, 145, 150(1)
7 reps @ 120

WOD
21-15-9
SDHP (115/75)
HSPU
DU

75, 2 mats. 9:18. DU were unbroken

Every 90s 2 x hang snatch

Cap: 20 minutes
25 Pull-ups
25 Push-ups
25 Burpees
25 Sumo Deadlift High-pulls

** Per Kara**
Must do skills in this order but can break up the reps/rounds.

I finished the following:
6 rounds
10 Pull-ups (rounds 1-2 kip, rounds 3-6 blue band)
10 Push-ups (from feet)
10 Burpees
10 Sumo Deadlift High-pulls (30lb kettlebell)

There is no description for this WOD as it is stat.