Sumo Deadlifts

5 (65k)
5 (85)
3 (95)
3 (100)
2 (110)
1 (120)
1 (125)
1 (125)

then

3 rounds
20 x lunge holding 20k plate
20 x 1 leg squats 2 x 10DB - alternating legs
20 x knees to elbows

Amrap 15
4 bmu
8 pistols
12 burpee - box jump overs

Amrap13
55 bfb
55 c2b
55 cal row
55 hspu

• 75 Kcal of:
Row @ max effort

Total workouts of the week 7 hours, x 4

Metcon: ti
Aer: ti 20 min
Squat: 2295 kg

Gymnastics:
C2B -
Pull up -
T2B -
HSPU -

MU ma 4
BMU ke 17
Bfly ma, ti
HSW ti, ke

Sleep: 0/7
Avg. 23:10

"Tabata Task"

100 Box Jumps, 24" / 20"
75 Pull-ups
50 Clapping Push-ups
25 Burpees

Chip through these movements using the Tabata work / rest ratio. 20 seconds of work followed by 10 seconds of rest.

Pre WOD:
3 rounds of Cindy
-5 pullups
-10 pushups
-15 squats

WOD:
Tractor tire flip x3, weighted tire pull(45#) x3, 21/15/9 KB SWINGS = 5:42
TABATA row = 898
TABATa sit ups 11/7/9/6/6/9/7/5=60

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It was 108 degrees outside for our outside wod.

Push press 3 RM

rive + työntö, 1RM

8 max rep jerks with barbell