3-3-3-3-3 of:
BB Back Squats
70% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
80% of 3 @ 9 RPE 3 reps
85% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
Use load of last week 3 @ 9 RPE

Buy In:
5 x 6 reps of back squat, 95-105-115-125-145

WOD:
3 rounds
50 double unders (2 to 1 sub)
21 kettlebell swings 35#
12 kipping pull ups

Double unders are my goat!

Cash Out: tabata situps to 100 reps - 6 rounds

Barbell high pull 4x8 reps

4 rounds

8 strict HSPU
6 pull up behind neck
4 skin the cats
8 GHD sit up

18 Min AMRAP
3 Snatch 115/80
3 Lateral BB Burpees
6 OHS
6 Lateral BB Burpees
9 Power Snatches
9 Lateral BB Burpees

Power clean 5-5-5-5 (TNG). Add weight for every set.

8-6-4-2-4-6-8
Shouldering
Run 200m after each round.
No time element, just get the work done.

Eilinen/

Kevyttä hikeä ja pikkusuolaista.

EMOM 20
1 min : 8 VAPU
2 min : 6 etukyykkyä
3 min : 15 vatsaa
4 min : 10 reverse hyper
5 min : 5 raakatempaus

• kehonhuoltoa

Thrusters 95lbs
5 mins AMRAP
22

Then
Burpee and Pull-ups
5 mins AMRAP
25

Then
Wall balls
5 mins AMRAP
50

CrossFit Totals

275 BS PR

375 DL PR

145 SP PR

Pr'd everything. Woo!

Still weak for my weight, but Rome wasn't built in a day.