8/10-calorie row
8 handstand push-ups

Scaled WOD
AMRAP 10:
6/8-calorie ergo
6 pike push-ups

10x every 1:30

1 clean pull
1 squat clean
1 front squat

A: Bench Press amrap@77,5kg + 3x5 deload
B: Incline Db Bench press 2set @ 30° incline
C: Incline Db Bench press 2set @ 45° incline
D: DB Shoulder flys 2set
E: Cable triceps push downs 2set

For time, split anyhow

800 m run (Both)
80 KBS 32/24 kg
80 Box Jumps
80 STOH
80 Wallballs
800 m run (Both)

Timecap 40 min

30min Conditioning
- Monostructural work for 30min in Zone 2

Static lunges 5+5. Ensin toinen jalka x5 ja heti perään toinen

For time

• ¾-mile run (1,200 meters)

• 16 rounds for time of

  • 8 toes-to-bars
  • 8 burpee box jump-overs

• 47 goblet squats

  • ♀20-inch box and a 53-lb kettlebell
  • ♂24-inch box and a 70-lb kettlebell

• ¾-mile run to commemorate the three out of four SEALs killed on the ground

• 16 rounds to commemorate the 16 service members killed during the rescue attempt

• 8 toes-to-bars to commemorate the eight Night Stalkers

• 8 burpee box jump-overs to commemorate the eight SEALs

• 47 goblet squats for the MH-47 Chinook that was lost

Shoulder press 7x3 every 2"

Maasta kyykkyyn tempaus

RestDay!