Vacation Travel WOD:

400M Run
(3) Rounds of :
- 20 Air Squats
- 20 Push Ups
- 20 Burpees
400M Run

Completed at my parents house in Galloway, Arkansas. Had to Deet away the mosquitos, shower and head to Nashville with the family.

3 rounds of: 20 cal row, 10 ohs from floor 60/42,5kg. Rest 1:00 between rounds.

Ski Aerobic Power 15x 30/30.

I did 10 back squats of 250lb and I tried to get 10 Shoulder-Press of 160lb but failed at rep number 7 :( so try again next week.

Amrap 12:

8/10cal assbike
8 box over burbee
16 front rack kettlebell walking lunge, rx 16/24 (valitse paino niin että tulevat putkeen!)

Biking outside for 84 mins (32,1 km)

Warm up: run 400 meters, 15 back extensions, 300 meters, 15 sit ups, 200 meters 15 med ball cleans, 100meters, 15 sledge strikes

5 rounds For time:
10 Box jump, 24 inch box
10 Jumping pull-ups
10 Kettlebell swings, 35lbs
10 walking lunge
10 Knees to elbows
10 Push press, 45 pounds
10 Back extensions
10 Wall ball shots, 20 pound ball
10 Burpees
10 Double unders

Raakarive polvelta + RATY 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@75%

"Snatch Balance" raskas ykkönen

VAPU niskasta Te-otteella 1x5@70, 1x4@75, 2x3@80 (te)

Russian Twist 4 x 40

For time:

30-20-10
Pull-ups
Box over jumps 24/20"
GHD sit-ups

TC: 12min