Primer
Pallof squat
SA KB Deadbug
Side plank
Stationary Crawl

Double KB circuit
Suitcase Deadlift
Clean
Frontsquat
Push press

Row Down Show Down
Rower
Inverted Row
TRX row
DB Row

Strength:

Shoulder Press - 10x135, 8x155 (hard...shoulders sore)
Bent Rows - 10x155, 10x175, 10x195, 10x205

Metcon:

4 Rnds: 25 Box Jumps (24"), 25 Games Push ups, 25 K2E, 25 Back Ext

Time - 23:40

90 DL @60kg
45 burpees
90 FS @ 60kg
45 burpees
90 push Press @ 60kg
45 burpees
Remaining time C&J

3x
400m juoksu
21 kbs
12 pull ups
- kuminauhalla/kuminauha&renkaat/renkaissa

4 sets:
30mt Double Dumbbell Overhead carry (22,5/15)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

http://crossfitsouthie.com/every-minute-on-the-minute-2

Strength
3 Deadlifts <== 275
Every minute on the minute for 10 minutes. Each set should be heavy, increase weight as necessary.

WOD
3 Rounds
15 Hang Power Snatches
10 Alternating lunges with an overhead lockout (95/65)

Level 2 (75/45)
Level 1 (45/25)

135 min
Warm up & mobility for 25 min

1.Gymnastics
A. MU practice for 70 min
- RS 4 x 8
- TWB 2 x 3
- HTR 3 x 1
- MU 15 x 1

2.Conditioning
A. 5 x 1 min on / 1 min off: Max cal assault bike
- 22 - 19 cal/min
B. 15 min easy assault bike

3.Core
A. 3 rounds of:
15 curl up w/3 sec. hold at top
25 s. side plank hold
20 bird dog

Omatoiminen taitoharjoittelu +
10xE1,5MOM

*Tempo HSPU x 5
*1-2 Ring MU /bar MU

Clean 5-5-3-3-3-1-1-1-1
Deadlift 5-5-5-5-5

Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps