Warm Up:
3x
10 Sotts Press
10 Overhead Squats
10 PVC Push Pass Through

Mobility:
Lay on floor, feet on wall, bent knees

WOD:
1-Rep Max Overhead Squat

Then (for time):
100 American Kettle Bell Swings 52 LBs
Rest 2 minutes
Max Reps Sit Ups in 2 minutes

Thought I'd add a photo of me and my friend Michelle, who crushed me on this workout ... she awarded me her pink camo shirt of awesomeness as a result ;).

For time (10 min cap)
27-21-15-9
Pull ups
Push ups

Amrap 30 in team da 2
50 burpees
50 double dumbell deadlift
50 lateral burpees
50 dumbell clean and jerk 22.5kg
50 burpees box jump 60cm
50 dumbell hang snatch
50 devil press
Max effort double dumbell thrusters

For time

SkiErg 20 x 20sek työ / 10sek lepo - maksimimetrit

Press
2-2-2-2-2-2-2

21-15-9
Lateral Plate Jumps
Burpee
AbMat Situps

Press
95,115,125,135,140,145,155 fail

lepo päivä!

ens viikko on taas kevyt viikko :)

EMOTM 20 minute (4 rounds)
1. minute dumbbell snatch
2. minute dumbbell front squat
3. minute kettlebell over burpee
4. minute kettlebell deadlift
5. minute rest

3 rounds
E90-120sec do sets 6-4-2 (60-80% 1RM)
Increase weights in every round as you feel
Concentrate on technique even when feeling fatigue.
Rest between rounds 90-120sec