Total 90min
A. WU 500m row, mobility
B. Strength Weighted chin-ups

WOD-tunti
A. WU 500m row, 5 min DU practice: best 100 UB :)
Mobility: shoulders
B. Strength: shoulder press

C. Metcon for KB swing reps
Within two minutes:
250m row
5 box over burpee
ME KB swing 16kg KB
4 rounds, 1 min rest in between rounds

Result: 14+16+15+15 = 60
Avg/max HR 181/194
1. Round 177/187 2. Round 183/190 3. Round 186/193
4. Round 188/194

D. Post WO 1000m row

E. Skillwork: KPU practice for 15min

5-4-3

One set of heavy 5reps after paused back squat.

Warmup: 15/15 x 5 KB Snatch

Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
5 x 5

Workout: 5 Rounds
Gate Sprint
20 Pullups
10 HSPU

100 DU's
25 Cal Row
5 Rounds of supine ring row cindy
75 DU's
20 Cal Row
4 Rounds of supine ring row cindy
50 DU's
15Row
3 Rounds of supine ring row cindy
35 DU's
10 Cal Row
2 Rounds of supine ring row cindy
20 DU's
5 Cal Row
1 Round of supine ring row cindy

jalat boksille ja vaateriin

100 Pull-ups - red band
100 Push-ups
100 Sit-ups
100 Squats

WOD:

 Perform 6 Rounds of 400 m <a href='/journal/movements/1280'>run</a>s with equal rest to <a href='/journal/movements/1280'>run</a> or 1:1 ratio
      AVG TIME was between 1:45 and 1:58

      THEN 60 min Rest

 Perform 3 Rounds for time
      12 ManMakers (15#/35#)
      15 Pull ups
      30 Double Unders

Ryan 18:58/Amy 24:21

ManMakers will make a MAN out of you!

20min amrap:

• 20cal SkiErg
• 5/5 bulgarian split squat (N 2x12kg / M 2x16kg)
• 10 leuanveto
• 10 ground to overhead with plate (N 15kg / M 20kg)

For time

10 Power cleans 70kg
10 GHD situps
8 Power cleans 70kg
8 GHD situps
6 Power cleans 70kg
6 GHD situps
4 Power cleans 70kg
4 GHD situps
2 Power cleans 70kg
2 GHD situps
60 Burbees