Takakyykky 4x5x1,5
Split squat alhaalta puoleenväliin 4x20

Kelkka polvennostokävely 4x20
Pohkeet seinää vasten 4x20

Hyvää huomenta 4x10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I didn't do the Rope Climb Ascents, and my Ring Dips were done on a machine with 105lb of assistance. My 2pd Kettlebell Swings were done with 20#, however I did an additional set of 15. Pull-Ups were done with an assistance band, but went much better - did all 20 reps consecutively, and really worked on my kip.

Not my greatest workout, could have definitely pushed harder through some of the sets (and minimized my breaks). Time was approximately 25 minutes, as my watch died during Sit-Ups around the 17:00 mark.

Rx 10-1
Masters 10-8-6-4-2

Wall walk
Thrusters

Rx 70/50kg
Masters 50/30kg

Target <15min, Timecap: 25min
Masters <10min, Timecap 15min

WARM UP
A. Mobility
- PT Band: Knee
- Couch Stretch
- Band: Shoulder Internal Rotation
B. Dynamic Warm Up
- Row 5 min
C. Burgener Warm Up & Skill Transfer Drills

WOD
For time:
- 25 Walking lunge steps
- 20 Pull-ups
- 50 Box jumps, 20″ box
- 20 Double-unders
- 25 Ring dips
- 20 Knees to elbows
- 30 Kettlebell swings (70/53#)
- 30 Sit-ups
- 20 Hang squat cleans, 35# dumbbells (sub: kettlebell)
- 25 Back extensions
- 30 Wall ball shots (20/16#)
- 3 Rope climb ascents

Notes: Absolutely killing it until I hit the 70# kb. Finished strong on the rope w. out using Spanish wrap. Pretty satisfied w. this workout.

BARBELL SESSION:

DYNAMIC EFFORT DEADLIFT

12X2 @ 55% 1RM

2REPS EMOM. CONTROLLED PULL OFF THE GROUND AND ACCELERATE FROM ABOVE THE KNEE POSITION TO FULL LOCKOUT AT THE TOP…………

CONDITIONING:

15-12-9-6-3

DEADLIFTS 315/205
LATERAL BURPEE
50 YARD SHUTTLE RUN (10 YARD TURNAROUNDS)

Tired and sluggish

Paused bench press 2x4, 3x3

went to up max because I felt good

170 max

150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly 3 x 10
- Box drills 3 x 10
- Kip swing + CTB 6 x 4+4
- CTB + bfly 6 x 1+1

3.Split jerk
A. Tall jerks
3 x 5 @ light weight

B. Split jerk from blocks
Heavy triple for the day

4.Segmented Clean deadlift
4 x 5 @ 95-105 % of 1 RM Clean
- 72.5 kg

shoulders behind head to overhead down to overhead squat... Did as 2 movements, which isn't technically correct

1-1-1-1-1-1-1

65-75-85-95-100-105-115

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

185# deadlift