Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

Strict Press Behind the Neck 4x6

Mave TE-ote

3x 4-6 sarjaa, raskas

3 rounds

10 synchro squats
10 synchro burbees

OTM5
- clean
- split jerk

6 x 1 (as part of complex)

Tempaus maasta+tempaus riipusta+valakyykky

3x50%
3x60%
3x70%
3X75%
3x3@80%

For time:
100 Pull-ups
100 KB Swings @ 1.5pood
100 Double Unders

100 Overhead Squats @ 95#

Felt pretty good, I was at 50 pull-ups at about the 4-5 minute mark but I ended up ripping so bad I was at 9 minutes and only at 73, So i dropped down to Ring Rows for the last 37 so I didn't waste anymore time.
KB Swings could have been better but the rippage affected them too, time wise :(
The 100 DUs I did in roughly 6 minutes flat
The OHS was just brutal, the rip in the center of my left hand was not conducive, but I pushed through. I hit the 40 minute cap at OHS number 44.

So all in all, 40:00 with 56 OHS left.

I'll redo this at some other point this year and go for a 100% complete RX within the time limit.

2xRinnalleveto+raakatyöntö

50-80% 6-8 sarjaa

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
10 v-ups

Metcon/Metcon-comp(15)
5 giant sets not for time
8 bench press or strict
8 rev fly
8 curls
8 tri kickback
8 good mornings

Finisher
100 temper tantrums
stretch and roll any hotspots