For time

• Run 5,000 meters

Deadlifts 5-5-3-3-1-1 5 @ 65%, 3 @ 75%, 1 @ 85-100% of 1 rep max
165-165-190-190-215-240 failed at 260, 255, & 250, 255 is my PR

Rest 5 minutes, then;

15 min AMRAP

100ft sprint

3 barbell roll outs

6 slamballs 20#

9 deadlifts @ 50% of 1rm

10 + 5 deadlifts

PK- treeniä

1 K run
30 boxin ylitystä
1 K row
30 burpeeta
1 mile assaultbike
30 wall ball
1 K run

A:
Power snatch + drop snatch + squat snatch
3x1 @easy
B:
Build up to a heavy snatch single, max. 2 failed attempts

C:
Clean & jerk up to 90-95% 2x1

8 min emom

Power snatch + low hang squat snatch

Partner WOD
5*
2* DT sync. 43/30kg
12* Bar Muscle Up
TC 25'

3*1' HSHold

Farmer carry 5x30m

Max DL

For Time:
400 Meter Run

9-12-15:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Single Dumbbell Deadlifts (KB)
Lateral Dumbbell Burpees

400 Meter Run

WARMUP
30 Seconds Active Spidermans
30 Seconds Viivajuoksu
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

Kipping HSPU 4x8