Deadlift 5-5-3-3-1-1

Then 12 min AMRAP

10 Hang cleans 95/65

10 Toes 2 Bar

200m run

I got 395lb on the DL and 6 rounds and 3 reps on the WOD.

We want to wish a Happy Happy B-Day to one of our newest members Cameron, so here is to you Cameron the "Mosh Pit"

2/3 Mile Run
10 Combo's
200 Butterfly Sit-Ups
300 Air Squats
1 Mile Run

Three Rounds of:
50' Shuttle Run
Double Unders
Lateral Burpees
V-Ups
Jumping Pull Ups
Rest

Complete AMRAP within 1-Minute (per station).

50 GHDs
50 Double Unders

" Amanda"

9-7-5
Muscle Ups
Snatch 135

• 90 seconds quicker than two weeks ago :)

10 x 2 hang power snatch

front squat 5 RM

Valitse omat 8️⃣ suosikkiliikettä, puolen minuutin ajan maksimitoistot, puoli minuuttia lepoa.

Kolme kierrosta kaiken kaikkiaan nautiskelua, eikä taatusti lihota 😋

Pre-WOD: 5 X 3 Dead Lift

WOD
20min EMOM
Even - 5 Hang Clean
Odd - 5 CTB Pull-Up (Subbed 53# KB swings)

Then

25-20-15-10-5
GHD
Back extension

Strength
3-3-3-3-3 deadlift
185-205-225-245-265(f)

Wod

18 minute AMRAP:
10 Burpees
20 Kb swings
30 Double unders

7 rounds, 10 burpees

Thrusters 40kg 1-2-3-4-5-6-7-8-9-10 toistoa
Romanian DeadLift 80kg 10-9-8-7-6-5-4-3-2-1 toistoa

1 Thruster, 10 RDL, 2 Thrusters, 9 RDL etc....