DUBs - 12x30 reps
Back Squats - 5x185, 5x225, 5x275, 5x305, 4x335, 3x355, 5x305, 5x305, 5x305, 5x305
EMOM - Hng Clns (155) - 1,2,3,4,5,6,7,8,9 = 45reps

Pre-WOD: Max Dead Lift (255 lbs)
WOD: For Time
400 Meter Run
30 Kettle Bell Swings (40lbs)
60 Double Unders (2/1 Singles)
20 Kettle Bell Swings
40 Double Unders
10 Kettle Bell Swings
20 Double Unders
400 Meter Run (Backwards)

This workout was just ok for me dog. Backed off the weight so will try 53lbs next time. Still leary of my shoulder injury but have seen nothing but progress in both strength and range of motion. "Running backwards does not mean going the other way around." lmfao!

2 min DU
3 min seinäpallo
2 min lepo
3 min etuheilautus
2 min DU

3 rounds for time of...

10 box jump overs
8 kb clean & jerks @ 24kg (right)
10 box jump overs
8 kb clean & jerks @ 24kg (left)

3 Rounds for Time

Run 400 meters
10 Weighted Squats 25/10
10 Sit-Ups
5 Burpees
10 Superman

Rowing
- Warmup 350m at 1:50 pace
- Row 900m under 3mins - 2:57
- Row 350m - 1:16
- Row 350m - 1:16
- Row 350m - 1:13
- Row 350m - 1:11

EMOTHM for 20mins
- 1 x Burpee
- 2 x Pistol Squat(each leg)
- 3 x 20kg DB Snatch(each arm)

• 1 round of double at 21mins to finish

TABATA 1:
- Decline Push-ups.
- Toes to bar.

TABATA 2:
- Handstand hold.
- Pull-ups.

Total 60min:
WU: 1000m row, 3x10 KB swing 12kg, 2x16kg
Mobility
Gluteus medius 3x40
Gluteus maximus 2x40
Lantionhallinta korokkeella 10
Abs 50
T2B 15 N2E 5
250m row

Total 90min:
WU: 500m row + mobility
Painonnostotunti - aiheena tempaus ja sen apuharjoitteet
3 rounds:
T2B, K2E - 10 + 2x5
10 KB swing 16kg
5 push press 25kg

100 cal row