20min EMOM

1) 10*wallball 30lbs
2) 30m D-ball carry 70kg

Mile for time

Complete as many reps as possible in 7 minutes following the rep scheme below:
- 3 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 6 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 9 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 12 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 15 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 18 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 21..............

-Buy In-

5/3/1 Press Wk 2
115x5 (screwed up reps...), 130x3, 145x3+ (6)

WOD
100 Strict Burpees for Time

-Cash Out-
Advanced: 3 x 5 Unbroken Pause Pull Ups – 5 second pause
Intermediate: 3 x 5 Unbroken Pause Pull Ups – 3 second pause
Beginner: 3 x 10 Strict Pull Ups

10 Rounds of:

10 Toes-To-Bar
10 V-Ups
10 Knee Hugs

15-12-9 reps for time of:
135-lb. thrusters
45-lb. weighted pull-ups

15-10-6 of:

Thrusters 165/115#
Bar Muscle-Ups

For time.

140 min
Warm up: EMOM15
1.Gymnastics
A. HS Walk practice for 10 min
- 18 m

B. BMU practice for 10 min
- 1 2 2 1 reps

C. BMU Capacity:
Every minute on the minute for 14 minutes:
Even: 12 calorie bike
Odd: 3 Bar muscle ups

2.Weightlifting
A. Clean 1 RM
- Warm up: power clean + clean

B. Every 20 s. for 10 minutes:
1 Squat clean
- Paino 70-75% päivän ykkösestä
- 53 kg

3.Strength
A. Front squat 3x1 @ 93+%
82 82 82 kg

4.Banded spinal decompression

Death by bench press, BOX100-edition (50/30).

With continuously running clock, do one bench press on the first minute, two on second, three on third etc. until you are not able to finish in a minute.

60m Sprints - on track - rolling - 8x60m - 8.4, 8.25, 7.9, 7.9, 7.8, 7.8, 8.0, 7.9
100m - on track - 2x100m - 14, 14