WOD:
21-15-9
Thrusters 65#
Pull Ups with black band

Row
nosta rauhallisesti intensiteetti 70% (syke)
tämän jälkeen kevennä niin, että intensiteetti laskee 55% (syke)
jonka jälkeen nostat intensiteetin taas 70%

2 rounds

800m run forward
400m run backward

*hello calves! ouch**

12 Minute AMRAP

10 Pushup
20 Air Squats
30 DU

21-15-9 reps for time of:
L-pull-up (modified to regular C2B)
25 pound Weighted back extension

Actually not too bad. 7:33

Then: Build Retaining Wall for time.

21-15-9
Thrusters (95/65)
Pull Ups

21-15-9
Thrusters (95/65)
Pull Ups

My previous best was 6.34 but the pull ups were blue banded.

12 Minute AMRAP

10 Pushup
20 Air Squats
30 DU

Rest day, total workouts of the week 14 hours, x 8
Metcon: ma, ke, pe, la
Aer: ti, to, 2 h 10 min
Squat: 650 kg

Gymnastics:
Pull up -
CTB - 40
TTB - 90
HSPU - 75

MU - 32
BMU - 46
Bfly - 70
HSW - 77 m

Sleep 1/7
Avg. tt. bed 22:50
Avg. t. asleep 7 h 25 min
Avg. EA 42 kcal/FFM

EMOM 21:
1. 10 Dumbbell Burpee Deadlifts 2x22,5/15
2. 15/10 cal ski/bike
3. 20/15 cal row