Strength:
Log presses
5 @ 130#
3 @ 150#
2 @ 160#
10 @ 130#

Farmers carries @ 400#

Snatches
5 @ 135#
5 @ 165#
3 @ 185#

Squat cleans
5 @ 135#
5 @ 185#
3 @ 225#
2 @ 245#

15:00 AMRAP:
Swim 100'
10 pushups
Swim 100'
10 Situps

5 rft
20 MB Cleans 9kg
200m Run

3 Rounds not for time

• 15 Cal Assault Bike
• 30m sled push 75kg

8 rds of:

20 pushups
80y shuttle sprint
60 second rest

Splits:
:30
:30
:31
:29
:29
:30
:29
:28

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)

80 min

1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank

2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6

B. Back rack reverse lunges, 8/side
50 55 55

C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg

5 kierrosta

300 m run
max reps leuanvetoja

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max (295 lb 3RM)
75%, 5 reps
80%, 5 reps
85%, 5 reps (plus as many more as you can do)
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run) (did 400m)
21 burpees
12 T2B

3 rounds

5 x tempaus + 5 x Split jerk BHTC + 5 OHS 35-45 kg, 2 min rest

8 min ME
row meters
EMOM 10 push ups