2 Rounds for time:
-200 DUs
-50 OHS (135,95)
-50 Pullups
-1 mile run

25 minute cap
To be completed in groups of 2

Worked with Meg on this one, she rocked it!

1 Round + 39 OHS

15 X 1 Bench Press @ 85% of last weeks 2 rep max

WOD: For Time

-1000 Meter Row
-100 Air Squat

1.79 miles

strong head wind

8:25/mi pace

Front Squat 3 x 3

110, 110, 110

For 15 minutes

Row 1000m @80% - 85%

Then for the rest of the 15 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 30 second active squat hold, hips just below knees

5 rfq:
1mu...2r 2mu...3r 3mu...4r 4mu...5r 5mu
10 wall ball
5 hspu (jalat yhdessä nilkat suorana kippi)

3x3 Deadlift
165-175-185lbs*

*PR for 3RM; this felt really good, so I will go for 195lbs next week.

1x20 Deadlift
155lbs**

**This is the same weight I did last week, but was able to get the extra 5 reps...nice!

Five Rounds of:
5 Dumbbell Thrusters (15lbs)
10 Push Ups
20 Sit Ups

BW: 130lbs

5 Rnds - 10 GHDs, 10 Box Jumps (30")
Front Squats - 3x185, 3x215, 3x245, 3x265, 3x285, 2x305, 5x255, 5x255, 5x255, 5x255

4 rounds:
30s burpees
30s ball slam

I PR my Power Clean today I got 250lb.