12' AMRAP
20 pull ups
20 push ups
20 OH Lunges Db
200m cardio

135 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
- Drills
- MU 1x6
- MU 10x2
- MU x26

3.Weightlifting
Power clean + split jerk 1+2
Go e. 90 s. x 10

4.Running intervals
10 x 200 m run, r. 30 s. bs.
Times: 51, 52, 52, 52, 53, 52, 54, 53, 54, 53 s.

21-15-9
Trap Bar DL @102kg
Parallell bar dips

takakyykky 6,5,4 ja prässillä bumbi

20 min
3 decks of cards, nothing below 7.

I drew:
Run 200 M
10 T2B
Run 200 M
10 Wallballs
Run 200M
10 T2B
Run 200 M
10 T2B

--------After 10 Minutes

Run 200 M
10 Pull-ups
Run 200 M
10 Pull-ups
Run 200 M
10 Pull-ups
Run 200 M
10 Burpees

1.6km run
1km row
50 box jumps
50burpees
100 air squats
1km row
1.6km run

14 min EMOM

Odd: 1 legless rope climb/2 rope climbs
Even: 5 OHS (40kg)

200m prowler run- 40# on the prowler
200m Run
100 squats
200m Run
Row 50 calories
200m Run
40 KBS (yellow)
200m Run
30 GHD Sit-ups
200m Run
20 burpees with 25# plate
200m Run
10 HSPU
200m Run
100 m waiter's walk, R Arm - 20#
100 m waiter's walk, L Arm - 20#
200m Run

Wow...& geez.

4 sets:

4 front squats @80%

30 Power Snatches (63#)

Rest 3 minutes

20 Power Snatches (59#)

Rest 2 minutes

10 Power Snatches (44#)