For time
500m row
30m handstand walk (scaled)
10 BS 75kg
500m row
50 burpee over 24” box
5 BS 75kg

5 - 5 - 5+ @65-75-85%
laske painot: 90% of 1RM

17 min EMOM
6 10m shuttle runs
5 burpees

SWOD: Back Squat 3×5 (65, 75, 85%) 205, 220, 235

Met-Con:
elizabeth
21/15/9 rep rounds of:
135lb Cleans
Dips

RUN 800m
fran
21/15/9 rep rounds
95lb thrusters
pullups

Aikaa vastaan:

• 10-9-8-7-6-5-4-3-2-1 takakyykky
• 200m soutu
• 10 GHD-istumaannousu

Kyykyt @15rep max

2 T2B
2 HSPU
4 T2B
4 HSPU
6 T2B
6 HSPU
Etc...

3rounds for time:
10reps OHS 42.5/30kg
30cal row

Pre WOD:
3 rounds of Cindy
-5 pullups
-10 pushups
-15 squats

WOD:
TABATA row = 848
Tractor tire flip x3, weighted tire pull(45#) x3, 21/15/9 KB SWINGS =6:14
TABATA sit ups - low round was 14

I think my time was 6:14? It was 109 when I did this and all I remember doing was trying to get back inside to keep my brain from melting. I actually think my time was 4:18 because I started at the 2 minute mark. Either way, it was tough. Happy with my row, next goal will be to get to 900M.

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It was 108 degrees outside for our outside wod.

4 rounds of

1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m