5 kierrosta for quality
8x kulmasoutu
5x jalkojen nosto renkailla
8x selän ojennus
5x rengas punnerrus

21-15-9
Clean #135
KB Swing 1.5 Pood

Total 75 min

A. 500 m row, 2 sets of: 10 lunges, 10 OHS, 10 abs, 10 backs

B. Jyrkin tunti
1. Tankojumppa

1. Tempaus mahakosketuksella
   2x20 2x25 2x25 2x27.5 2x30

2. Tempaus (kosketus nivusella)

3. Rv+työntö samalla vauhdilla
   3x25 3x30 40

4. Työntö
   42.5 45 50

WOD:
For Time/ 21-15-9
- Sumo Deadlift High Pull (95/65)
- Kettle Bell Swing (53/35)
- Burpee

10 Rounds of

5 Thrusters (115/75)

10 pullups

100m sprint

 

*Resting 1 min b/w rounds

 

Score: Slowest Round

Shoulder Press Challenge Lift 4 : 50LB

then:

5 Rounds of:

10 Body Weight Dead Lift

10 Hand Release Over-Bar Burpee

200m Run: 250 M Row

3 Power Snatch
6 Push-ups
9 Air Squats
AMRAP in 3 minutes
Rest 1 minute
5 Rounds

Strength:
Find 5 RM clean and jerk (205)

WOD:
10^1 reps for time of:
Deadlift, 225/155 lbs
Ring pushup

For time:
* 50 OHS 52,5/35
8 bar over burpees every time bar rests

1 min ON / 1 min OFF:
- Tyre flip x 2.
- Sit-ups.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb).
- Toes to bar.
- Global Trainer push-ups.
- Box Jumps.
- Pistols.
- Pull Ups.
- Handstand hold.
- Burpees (touching the rings)
- Rope climb.