Raakatempaus 8x2@60%

Korkea Te-veto 4x3@70%

Etukyykky
5x2@60%
5x2@65%

Lisäpainolankku 4x40s

4 km Imported.

Pre-WOD: 5 X 5 Front Squats

WOD: 3 rounds for time

20 Bar Facing Burpees
20 Push Presses (Rx 95/65)

Friday

Pre-WOD: 5-5-3-3-1-1-1 Dead Lifts, last rep at 365# (50 lb PR for me, getting there).

WOD: Tabata (8 rounds of each, record the low round)
Air Squats
Ring Dips
Box Jumps
GHD Sit-Ups

For Time
21-15-9
Burpees
Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
Box Jump Over (24/20")
200m Run

Post WOD: Tabata Row

Didn't do the post WOD - too many people for just 2 rowers. :-(

For Time:
75 Wallballs
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (2x 22.5/15kg)

10-Minutes AMRAP of:
10 Wall Balls (14lb/9' Target)
15 Box Jumps (24")*
20 Double Unders**

*I did step-ups.
**My double unders were pretty awesome this morning. ;)

My lats are blasted, but my hips now feel incredible thanks to a great yoga class (immediately following CF).

I skipped Shoulder Press, because my shoulders need a break.

BW: 128.5
Rounds: 5 + Wall Balls

3rds
1min Power Cleans 155# (12, 11, 12)
1min rest
1min 200 Row
1min rest
1min C2B (19, 15, 17)

Pre-WOD: 5-5-3-3-1-1-1 Dead Lifts

WOD: Tabata
Air Squats
Ring Dips
Box Jumps
Sit ups