5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

5 Rounds of 12-9-6 of:
Deadlift - 155
Hang Clean - 155
Push Press - 155

Pre WOD:
- Cycling

WOD:
- 300 Double Unders

Post WOD:
- 30 KB Swing
- 20 KB 1RM Swing
- 50 Back Extensions

No idea what time was, I was trying to keep my previous meal...

5k Imported.

5k Imported.

5K Row
21:59 - First time I've done this. Kept my pace at about 2:10 for the most part and pushed towards the end. Last 700m was under 2 and last 250 under 1:50. I think I can push it a little harder next time and try to keep it at 2:05.

With Ville and Emma

• Mobility WOD
• Row 1000m
• Walking Lunges Swinging 16kg KB
• Max Weight Pull Downs

Thrusters #95/65

1 the first minute

2 the second minute...

until you can't complete them in the minute

Find 1 RM Shoulder Press (I got 175)

10 Min AMRAP:
- 20 CTB Pull ups
- 20 Clapping Pushups

- 20 Situps
- 20 Squats

Record total REPS. For example 1 round = 80 reps