Bar muscle uppeja 4x4

HS walking

9 rounds:
5 push press
6 pull ups

-erät 1-3 60kg & side to side pull ups
-erät 4-6 65kg & strict pull ups
-erät 7-9 70kg & kipping pull ups

60m Sprint Intervals - on grass - rolling - 9x60m - 9.25, 8.60, 8.25, 8.03, 8.09, 7.85, 7.88, 7.97, 7.99

Bench Press
20reps w/ 60% of your 1RM (155#)

5rds
200m Run
30 squats
3 Muscle Ups

Chipper:

100 Double Unders (SCALED - Failed attempts count)
60 Kettlebell Swings (15 lbs)
18 Turkish Get Ups, Right Arm (10 lbs)
50 Single Arm Kettlebell Walking Lunges (45 lbs)
18 Turkish Get Ups, Left Arm (10 lbs)
1 Mile Run

75pouds 75reps for time

3x5 @ 60%/65%/70%

Total 90min
A. WU 500m row, 3 rnds: 15 abs, 15 backs, 5 wallball, mobility
B. Olympics
Barbell WU

1. Tempaus nousu 2kg alle alkupainon (kisaverryttely ilman kisanostoja)
2. Työntö nousu 5kg alle alkupainon (kisaverryttely ilman kisanostoja) 2x25 30 35 40 42.5 45 45

3. Tempausveto, vain olkapäille 4x2 te max
   4x2x42.5kg

4. Alaselkää, alavatsaa, hyppyjä 25 ponnistusta
   5 rnds
   5 (high box) jumps, 15 abs, 15 backs GHD
   Hypyt 1x5 jännehyppy, 4x5 box + 25kg + 15kg

Lämpöpyörinnät n. 5x5min. tuntu jo tässä että paukut loppuu. Sitten 3x6min sparrit päälle. Simppelit jutut alkaa jo löytyä.

6min AMRAP of:
* 6 deadlift (approx. 60%)
* 6 box over burbee

done in pair (2 persons)
For time:

30 Burpees over partner1 (partner2 holds plank)
30 Burpees over partner2 (partner1 holds plank)
100 KB-swing 32/24
30 Pull Ups (partner2 hanging on bar)
30 Pull Ups (partner1 hanging on bar)
100 Box Jumps 61/51 (partner in "wall sit")
30 Toes to bar (partner2 hanging on bar)
30 Toes to bar (partner1 hanging on bar)
100 Front squats 42,5/30
30 Burpees over partner1 (partner2 holds plank)
30 Burpees over partner2 (partner1 holds plank)

tough WOD...