6 rds

10 Deadlift 100 kg
5 Pull up
5 Ring dip

5rds for time and reps
400m run
12 Deadlift 225#
Max rep pull ups.

Score is time and total pullups.

5.83 miles of hills

49:34

8:30 min/mi

Neighborhood bike ride

30* Power Snatch 60/40kg
45* SHSPU

3' Rest

45* KHSPU
30* C&J 60/40kg

10' HSW practice

5-10-15-10-5 reps for time
Hanging cleans 17kg
Chest to bar pull ups (green and blue bands)

5x5 strict press 17kg with 90 seconds rest

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 35/55#
10 Box jumps, 20/24 inch box
10 Ring dips

Cash-out: tabata sit-ups

result: 8 rounds; tabata sit-ups : 126 total

Total 110min
A. Warm up 1000m row 150 DU
5x3 explosive front squats
5x5 fast good mornings to overhead balance
5x3 snatches
B. Strength
Deadlift on a plate, Wendler week 3
Bench press, Wendler week 3
C. Metcon
8min AMRAP of Bear complex ladder
1 clean - 1 front squat - 1 S20H - 1 back squat - 1 bth S2OH
30 - 35 - 40 - 45 (viimeinen niskantakaa työntö epäonnistui)
then

3 rounds for quality
10 wall ball 6kg
10 burpee
10 KB swing 24kg > skaalattu 20kg
then

3 rounds for quality (time: 21.40)
20 DU
10 HSPU

5X180
5X205
13X235 (352)