60m Sprints - on grass - rolling - 8x60m- 8.55, 8.09, 7.94, 7.63, 7.87, 7.75, 7.94, 7.75
40yd dash - grass - rolling - 3x40yds - 4.94, 4.91, 4.53

10 rounds of:
5 L Pullups
10 Pistols
5 deficit HSPUs (strict)

2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

3 rounds:

30 pull-ups
30 box jumps
30 sit-ups

Bench press
4x7 @ 55

3 Rounds

AMRAP for 1 minute…Power Clean and Jerk @ 135
AMRAP for 1 minute…No pushup burpee box jump
AMRAP for 1 minute…20# Slam Balls
Rest 3 minutes

Sunday fun day 1:30-3:00

A. WU 8min EMOM
4 v-ups, 8 backs, 12 air squat
mobility
B. Skillwork: kipping T2B for 20min

C. Metcon
15min AMRAP with a partner
1 rope climb
10 box jumps 24" (miesten boksi)
Other goes, other rests

Result: 20 rounds + 1 rope

D. Post WO 1000m row

Skillwork: HSPU & HS practice for 15min
on 2 & 1 abmat, yhteensä 6 sarjaa, 2-3 toistoa/sarja

WOD:

 Perform 6 Rounds of 400 m <a href='/journal/movements/1280'>run</a>s with equal rest to <a href='/journal/movements/1280'>run</a> or 1:1 ratio
      AVG TIME was between 1:45 and 1:58

      THEN 60 min Rest

 Perform 3 Rounds for time
      12 ManMakers (15#/35#)
      15 Pull ups
      30 Double Unders

Ryan 18:58/Amy 24:21

ManMakers will make a MAN out of you!

Voima tempaus 3x5

Tempaus + valakyykky

1+1@70
1+1@75
1+1@80
1+1@70
1+1@75
1+1@80

Rive + työntö

1+1@70
1+1@75
1+1@80
1+1@70
1+1@75
1+1@80

lisapäino lankku
3x30