Total 90min
A. WU 500m row, 2 rounds: 10 wallball, 20 abs, 20 backs, mobility

B. Olympics
BWU
1. Työntöveto + Rv + Ty 80-85% 7 x 1+1+1 Rv pysäytyksestä p alta 2 sek
2. Tempausveto 100-120 % 5 cm korokkeelta. pysäytys hetkeksi tasapainoon ylös 5 x 3-4
3. Hyvää huomenta punnerrus 4 x 5 30, 32.5, 30, 30
4. Hyvää huomenta- hyppy tangolla 4 x 3

C. Post WO 1000m row

50% 1 RM x 5 = 115#
75% 1 RM x 3 = 165#
85% 1 RM x 1 = 190#
95% 1 RM x 1 = 210#
100% 1 RM x 1 = 225#
230# (fail)
235# (fail)

85% of new 1 RM (225#) as many reps as possible = 5

5 sets for max unbroken HSPU (rest 1 min between sets, games standard) 1-2-1-1-1

4 RFT
100 Single Unders
7 OHS 95#
3 Rope Climbs

BS @ 93%
6x1 359#

6 Rds - 205#
1 Squat Clean
1 Push Press
3 FS
No time Component

then 5x5 Deads@205#

FS @ 67%
6x3 205# CW in WOD

Floor, hang, power position. Don't drop between positions.

PCl + J
50/(4+4)x2 65/2+2 75/2+1 80/1+1 85/1+1 90/(1+1)x2 then PC for Max
31-40-47-50-53-55-60-63-65

Cl Pull (3 Pos)
90/6 100/3 105/3x3
61-68-71

T2B
10x3

5 Minutes:
-600 Meter Run
-With Time Remaining, Max Reps Ground to Overhead (135)
23 reps

1 Minute Break

5 Minutes:
-200 Double Under
-With Time Remaining, Max Rep Chest to Bar Pull Up
25 reps

10rnds:
1min wallball 20/14
1min row for cal
1min med ball clean 20/14
1 min rest

5 deadlifts @ 120kg
10 ring dips
15 pull ups

500m row
40 air squats
30 amsu
20 push-ups
10 pull-ups