For time
30 cal bike erg
130 du
30 cal bike erg
On the 0:00 and every minute 7 deadlift 80kg

Warm Up:

3 Rounds
250m Run
25m Knee Hugs
25m IW
10 PNF
10 Walking Lunges
15 Pull Ups (GB)
20 Hand Release Pus ups

WOD

12 OTMEM

5 Dealifts (65% PR)
8 Bar facing Burpees

5 rounds for time

20 x air squat
20 x push up
20 x ab sit up

12' AMRAP

150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
Went from 135-185-225, and then kept my sets at that weight. I didn't do the Handstand Push-Ups.

B.
Five rounds for time of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run
The Hang Power Cleans actually worked quite well, and for my running, I went from 8.0-8.5-9.0-9.5-10.0. I know I have more in me to go faster, so this will be my focus moving forward.

1. 6x2 split jerk (kuusi kovaa työsarjaa)

2. Back squat 5x3

3. 10 x 1 broad jump

4. 3 rds:
- 8-12 1-armed dumpbell bench press. Slow tempo, controlled
movement
- 6-12 1-armed ring row. Slow tempo, controlled movement
- 10-15s hollow rock hold + 10-15 hollow rock

Mark your split jerk weights here, (bs in other post)

4 min amrap:
21 thrusters
15 box-overs
9 pull-ups

2min rest, then 4 min:
15 thrustres
9 box-overs
6 pull-ups

2 min rest, then 4 min:
9 thrusters
6 box-overs 3 pull-ups

Workout of the Day
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
In this case, I worked through as many sets as I could with sets of 2 Shoulder Presses, and then worked to a 1RM. I got up to a PR or 145, but then failed on my attempt at 155 (I tried it a couple of times, but only got 2/3 of the way up - soon!).

B.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps
I did the Pull-Ups with a blue band, and Rx'd the rest. This was a good warm-up for the workout this weekend, but I was only able to get 8 reps of Thrusters unbroken. The last set of Thrusters, I kept the bar in the rack position the whole time, but I STILL had to stop in the middle of the set.

I got through two sets of these exercises, but I forced myself to do a third set of Thrusters after the fact. Point forward, the pace needs to be kept up, as this is where I'm failing, not the weight.

A: E90S for 15min
3-1 Power snatch +3-1 seated box jump
B: back squat 5x6@70%
C1: FC Lunge walk 3x16steps
C2: Nordic hamstring curls 3x5

Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets