Strength starter
5-5-5 hang clean @ 60kg
8-8-8 SDHP @ 50kg

GRACE:
5min AMRAP
squat clean & jerk @ 60kg (RX-60)

There is no description for this WOD as it is stat.

Count the squat cleans in each round:

3 mins max squat cleans (65lbs)
3 mins max double unders
2 mins max squat cleans
2 mins max double unders
1 min max squat cleans
1 min max double unders

I got 23, 10, 7 (Did full cleans starting at setup from squat position. More concerned about form right now until I get it down)

Post WOD: 20 lb weighted pull-ups, minimum sets to get to 30 reps. I did it in 4 sets: 10, 10, 5, 5. Felt like I had elephantitis of the nuts swinging around 20 pounds.

3 Rounds:

11 HSPU (on box, 1st round toes then knees for rest)

11 Pull-up

11 Clapping Push-up (no claps)

then

33 T2B (toes to air in front of me :/)

33 DU’s 99 Singles

1 - 45#
2 - 45#
3 - 45#
4 - 45#
5 - 50# (1)
6 - 45#
7 - 50#
8 - 50#

was supposed to do 10, but hurt my neck and had to stop at 8

Skill work- split jerk

4 rounds of:
-4 hspu
-8 ground to overhead 95#
-12 burpees

Shoulder Press

3 @ 70% (130#)
3 @ 80% (150#)
3 @ 90% (165#)

WOD:

20min AMRAP (Team)

10 Wallball 20#
10 Box Jump 24
200m Run

4rds + 30 BJ

Superkids:

7 min AMRAP

20 x askelkyykky
12 x hollowkeinunta
6 x läpsäytys olkapäähän tai päähän käsilläseisonnassa

Ninjat:

9 min AMRAP

20 x lisäpainoaskelkyykky
12 x abmat-vatsa lisäpainolla
10 x läpsäytys olkapäähän käsilläseisonnassa

CFE

Time: 1:15

Just under 8 minutes/mile - I've never gone out to run anything over 5 miles before so I was happy with this.

WOD
25 Ring Rows (HSPU)
50 Push Ups (Pull Ups)
75 Sit Ups(Push Ups)

Swapped out exercises to rest my shoulder...