Skill
T2B- 10 min Emom 10 T2B

Wod 5RFT
3 RMU
6 Deadlift@100/70
9 HRPU
12 air squats

Wod: take each movement at a time , aim to go unbroken on movements and keep a steady pace for quality reps.

Squat snatch 2@75%, 2@80%, 3x1@85%, 1@80% (75, 80, 85, 80#)
Jerk 2@75%, 2@80%, 3x1@85% (110, 115, 120#)
Snatch pulls 2x3@100%, 3x2@105% (100, 105#)

5 RFT
5 MU
10 S2O (155/105#)
50 II unders

10 rounds of:
10 x kettlebell swing 24kg
10 x box jump

Strength:
4 sets of 10 deadlifts at 65% 1RM. 1 minute rest in between
- 125lb

WOD:
15 box jump overs
15 push press
1 min rest
4 rounds

5 Rounds

15 Walking lunges, carrying 95/65 in front rack position

30 Double unders

> 400m Sprint
> 21 Kettlebell Swings (24kg)
> 12 Pull-ups

Metcon:

8 min AMRAP: 8 KB Snatches (53lb), 8 Ring Dips

Result - 7 Rnds

Assistance work:

Sled pushes - 10x20m (150lbs - 250lbs)
Sled Pulls (arm over arm) - 10x20m (300lbs)

40 min
Freestyle

Iltapäivällä hieronta JH 60 min

5rds
3min AMRAP
3 Power Cleans 135#
6 Push Ups
9 Squats
1min rest

4.9 + 4 + 4 + 4.9 + 4.12 = 20.30

7 Rounds
10 Chest to Bar Pull-ups
30 Double Unders
200m Run
Rest EXACTLY 1 minute