Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (25)

Hyvää huomenta vauhdilla raakatyöntö, 4x3 jääden varpaalleen.

Hyvää huomenta 4x3, lantiolla terävä työntö.

Takakyykky 3x5, nousu takakyykyn n. 80% saakka.

Hyppykyykky tangolla 5x3.

5 kier.
3xclean 80kg
25 du
+
3 kier.
600m runnig
50 ghd back ex.
50 sit up

Metcon
50/40/30/20/10
Push Ups
Pull Ups
1.5 Pood Kettlebell Swings

Metcon
400 Metre Row
80 single unders, 40 Push Press (95/65), 20 Pull Ups, 20 med ball sit ups (15kg/10kg)
300 Metre Row
60 single unders, 30 Push Press, 15 Pull Ups, 15 med ball sit ups
200 Metre Row
40 single unders, 20 Push Press, 10 Pull Ups, 10 med ball Sit Ups
100 Metre Row
20 single unders, 10 Push Press, 5 Pull Ups, 5 med ball sit ups.

5 rounds of:
6 Strict Handstand Push Ups
12 Hang Squat Snatch 50/35
36 Double Unders or 75 SU

EMOM 30:
1. Thruster 5 (30/40kg)
2. Burpee 5
3. T2b 5

Back squat 8rm + 4 deload set 90%
Bench press 8rm + 4 deload set 90%

Build up to a heavy, but fast complex of:
1 clean pull + hang clean (from blocks)

Did back squats L-7 @ 115# x 15

WOD:

800m Run

30 Snatch AHAP

800m Run

Tried out 75# but still am not going fast enough to get under bar or opening hips enough before...