800m row
800m run
2Km bike
400m row
400m run
1Km bike

50 Back Squats in as few sets as possible (#225) 1 set 50 reps, aweful!

100 Pull ups in as few sets as possible. 2 sets 63, 37

Some side planks and planks

100 Ring push ups

21-15-9 for time:
Push-ups
Hollow Rocks

Wanted to add wallsquats, but my legs were still way too sore from Wednesday's "Around the World"

Weighted Dip:
- 20kg x 3, 24kg x 3, 28kg x 2

Body Weight Dip:
- 16, 11, 8

Preacher Ezi Bar Reverse Bicep Curl (lowering phase only, mate helps curl it up) immediately followed by Preacher Dumbell Bicep Curls:
- 37.5kg x 3 + 12kg x 8 x 3 (each dumbell)

Seated Barbell Tricep Press:
- 20kg x 5, 25kg x 5, 25kg x 5

Seated Dumbell Hammer Curl:
- 18kg x 4, 14kg x 8, 10kg x 12 (each dumbell)

Hang Clean:
- 20kg x 5, 40kg x 10, 60kg x 10

1st Ring MU!!

Power Snatch 1 RM

2 rounds
Row 500m (.3 miles)
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m (1.5 - 2 miles)
Rest 30 seconds
Run 200m
Rest 1 minute

50 min
1 min walk/1 min run
6.8 km, 7.22/4.42 min/km
119/151

Iltapäivällä hieroja 45 min

Double Unders
50-40-30-20-10
KBS 53#
25-20-15-10-5

3 sets of bench press. reps of 10/8/6