3rfq

12 romanian deadlift 60kg
0:45 hollow hold
0:45 side to side leg lifts

Frosty one

400m row
2 rounds
10 ring rows
10 kB deadlift
20 bear crawls

Deadlift -
5 @ 40%
5 @ 50%
5 @ 60%

Metcon
21’ AMRAP
7 pull-ups
14 push-ups
21 double-unders

22 minute AMRAP

200 m run
10 alt KB snatch 53/35
10 Burpee to bar tap (Burpee then jump and tap bar, height at least 6 inches higher than fingertips)
10 Reverse Burpee tuck jump (scale by using hands for assistance getting up)
400 m run
10 alt KB swing 53/35
20 single arm walking lunges with KB overhead
(10 right arm, then 10 left arm)

12 Rounds partner YGIG

800 m run
40 sit-ups
100 reps rope jump single under (or 50 du)
1 min rest

• Share all half with your partner. Etc run 200-200-200-200

Lepoja

Eilinen/
olkapää mobilty 30 minuuttia

Raakarive+työntö
10x(2+1)@65-80%

Takakyykky, samaan vauhtiin
5x4@60%

Run 800 meters
then
2 rounds of:
50 burpees
40 pull ups
30 pistols (15 each leg)
20 KB swings @ 1.5 pood
10 handstand push ups
then
Run 800 meters

Very excited about this. I actually RX'd the pistols! First wod to do that in and very happy it was on this particular WOD.

Post WOD (at home later):
Today had to do 30 HRPU for the challenge continuance.

10 minutes of 5 Power Cleans + Power Jerks @ 50KG EMOM

10 minutes of 5 Power Snatch @50KG EMOM