5 Rounds:

20 Deadlifts 95#
20 Abmat situps

RX

4x 1min kaloreita hiihdellen, 4min paussilla.

Three sets of:
Dumbbell Seesaw Press x 12 reps each arm
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
Dumbbbell Skull Crushers x 10 reps
Rest as needed

day 4

4 rounds

400m Run with 2:1 rest time.

Try to maintain the same pace or faster.

1:36 exactly for 4 rounds in a row. At least I'm consistent...

1:36/0 - no burpees!!!

Assault/ski/row

8x1min hard/2 min easy
5min rest
8x1min hard/2 min easy

Squat Challenge Day #7 (45#)

Team Workout:

Person 1: Run 400m with 20# slamball
while
Person 2: 5 pull ups, 10 wall balls, 15 KB lateral lunges

Trade places when person 1 returns from run.

MOD: Jumping Pull ups, 10# wallball, Green KB

12 + 20 rounds

Warmup
400m Run

2x
8 Goblet Squat 35# KB
8 Wall Balls 20#
8 Broad Jumps

Mobility
Elbows
Wrists

WOD

A) 5-5-5-5-5 -Find your 5RM for Front Squat
115-135-155-175-195 - 195 Was a new PR!!

B) 5RFT - Coach turned it into an AMRAP with and 18min CUtoff
3 Rounds + 15

Vicious WOD... however I did string 5 T2B together which is huge for me.

of time:

run 1,5k + 160 stair steps

21-15-9 clean and jerk 20 kg

run 1,5k + 160 stair steps

21-15-9 clean and jerk 20 kg

25 GHD sit-ups

mahdollisimman paljon metrejä 5min row