Käsilläseisonta seinää vasten
PEP
Käsiläseisontapunnerru penkiltä/ boxilta

3 rounds for time:
20 BF Burpee
10 STOH@50/35kg
10 Pull up
Time cap: 15 mins

EMOM 15':
a) 10-15 Toes to bar
b) 30-60 DU
c) 10-15 heavy WB@12/9kg

Run 800 m
Rest 90 sek
Row 1 K
Rest 90 sek
Run 800 m
Rest 90 sek
Row 1 K

hearts - burpees
diamonds - push-ups
clubs- situps
spade - squats
jokers 1 school lap

walked 2 laps and ran 2 laps prior to workout

“1 Bar of Death”

10-9-8-7-6-5-4-3-2-1

Deadlift - 95#

Push Press - 95#

Overhead Squat - 95#

RX would have been 125#. Started with 105# for first 10 of everything and then on 7OHS of second round dropped to 95# for remaining time. Glad I did that as the weight really got heavy in the middle sets. Hardest portion was the OHS towards the last few sets. Deadlift and Push Press stayed in good form through out.

EMOM 20

1) 30s. DU's
2) 10 c 2 b butter fly
3) 15 GHD sit up
4) 10m walking lunge weight optional
5) rest
- do box butterfly PU if need to scale
- keep weight light
RPE 6

For time:
750m rowing
20 Hang Clean to Thrusters 60kg
300m rowing
10 Hang Clean to Thrusters 80kg
750m rowing

5RM Clean Grip Behind The Neck Push Press

For time:

100 cal ski
100 cal row
100 cal bike

Every 2 min 7 burpees

ran 2 miles and biked 10 mins