5 rounds
10 kettlebell swings
10 kettlebell snatch(5 each arm)
10 OHS with kettlebell (5 each arm)
1 suicide

then...
1 min T2B
1 min rest
1min abmats
1 min rest
1 min K2E
add total of reps = 72

Aamu: 30 min walking
Including a breath ladder up to 8 for 10 min
107/138

Iltapäivä: 110 min

1.Strength
A. Strict HSPU isometric hold - 3x3-6 sec

2.SPP (skill/conditioning)
A. EMOM for 20 min, 4 rounds:
1) 8 HSPU
2) 8 C2B
3) 8 Pistols
4) 8 T2B
5) 8 cal AB
All movements UB

3.Strength
A. 3 sets of:
A1. Bulgarian split squat 8 reps/side
3*20 lbs
A2. 20 sec hollow hold + 20 hollow rock

B. 3 sets of:
B1. Quads machine
3*12*15 kg
B2. Hamstring machine
3*10*7.5 kg

C. 3 sets of:
C1. Strict seated DB press @21X1, 8+ reps/side
15 15 14*15 lbs
C2. Bicep curl
12*20 10*20 10*20 lbs

D. 3 sets of:
D1. KB bottom up press
12/s*4 kg
D2. Side lateral raise
12/s*2.5 kg
D3. Bicep curl w/hammer grip
10/s*15 lbs

4.5 min AB + mob.

Pre-WOD: 1 round max Dead Lift (315 lbs)

WOD: For Time
-400 Meter Run
-30 Kettle Bell Swings (Rx 53)
-60 Double Unders
-20 Kettle Bell Swings
-40 Double Unders
-10 Kettle Bell Swings
-20 Double Unders
-400 Meter Run (Backwards)

30 Clean & Jerks - 135 lbs

40 Double Unders
30 Squats
20 Sit-ups
10 Push-ups

AMRAP 12

1k Row
50 Thrusters 45
30 Pull-ups

pace unknown

There is no description for this WOD as it is stat.

70 min

A. Nordic walking for 40 min

B. Mobility work for 30 min
Hip recovery flow

15 min AMRAP of:
9 Deadlifts @ 155lbs (RX weight)
12 Hand-release Push-ups
15 Box jumps @ 24 in (RX box)

Overall I did all the RX weight/height but I didn't get the RX on this due to snaking too much on the upstroke of the push-ups. ARGH!

Just means I need to work on my form :)

Overall 5 rounds + 2 Deadlifts