6xE6mom
400m run, every round. Rest of 6 minutes:
1. Box over burpees (you Go I Go)
2. Sit-Up
3. Medball cleans
4. Side planks
5. Reverse lunges
6. Plank hold
Pulmun kanssa parina tehtiin!

5 x 4

A:Deadlift 3x5 @ 3011

B: Strict pull ups 3xMax/Isometric top of pull up hold 12x10sec

C: For time
21-15-9
Power snatch 42/30kg
Lateral burpees over bar
8min time cap

For time:
Row 500 meters
then,
40-30-20-10
Walking Lunges
Sit-ups
USA Swings (24/16kg)
Then,
Row 500 Meters

• 20:00 Cap

1 min at each station for 6 rounds. Total 24 min WOD
12 pull-ups
10 box jumps (30/24)
12 KBS (70/53)
10 HSPU

Red band. 24". 53 for 4 rounds, then 44 for 2 rounds. 2 abmats.

10 db power clean 22.5kg
5 bench press 70kg

For time
10 box jump overs
15 kb swings 24 kg
20 box jump overs
15 kb swings 24 kg
30 box jump overs
15 kb swings 24 kg
40 box jump overs
15 kb swings 24 kg
50 box jump overs
15 kb swings 24 kg

Buyin: 5/3/1 BS wk3: 230x5, 260x3, 290x1+ (12)
WOD:

Snatch balance 1-1-1-1-1-1-1

tried starting out at 135, no way that was happening without heaving the bar (thanks Dan). Dropped way down in order to be strict balances. (95-105-105-115-115-120-125)

CO: 2x5 wall walks

4x
1k row (5k pr + 1-3s)
6-10 ring mu ( scale down if needed, goal unbroken or two sets with really short rest btw)
Rest 2 min btw sets.
Rest additional 3 min
4x 2min on 1 min off:
10 wallball 30/20lbs
10 swing 32/24 ( scale to 24/16 if needed)

• 3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
Rest as need each sets.