3 1min rds, w/ 1min rest between
Max reps OHS (95#)

Then...

Death by Pull Ups
Min 1 = 1 PU
Min 2 = 2 PU
Min 3 = 3 PU
Etc.
Sets must be unbroken.

5 x 3 Thrusters (increase in weight each set)

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

Record Total Reps

1st Round
- 400 M run
- Max HSPU

2nd Round
- 400 M run
- Max Pull Ups

3rd Round
- 400 M run
- Max Air Squats

4th Round
- 400 M run
- Max Sit ups

---

Since I ran this morning and my 400s are kinda slow, I did 300m row instead of the 400m run.

Reps were 12-7-17-12

Thrusters were 45-55-65-75-80

Double Tabata x 2

First Set
- Back Squat
- Front Squat
- Overhead Squat
- Lunges

Second Set:
- Wall Balls
- Mini Band Walks
- Squat Box Jump
- Walking Lunges

Do both sets twice, resting +-1 min between sets. Use a bar with light weights +-40% of 1RM so you can keep the volume up in the first set. This is aimed at adding volume and fatigue.

3rds

Ring Dips (15)
Chest To Bar (15)

5 x tempaus riipusta + maasta, AHAP

Tempausveto, 3x5, 120% tempaussarjan painosta

Skill work:
- Squat form & technique (back, front, & overhead)
- Power clean form & technique
- Snatch form & technique

1500m Row - 5:49

Rest day, total workouts of the week 2 hours, x 2

Metcon: la
Aer: la, 40 min
Squat: -

Gymnastics:
CTB 30
Pull up -
TTB 45
HSPU 45

MU -
BMU la 17
Bfly -
HSW la

Sleep 3/7
Avg. time asleep 7:52
Avg. time to bed 23:50

12 EMOM
2 Power clean
2 Front squat

21-15-9
Wallball
KB Swing
Run 160m