Amrap 20′

300 mt row
21 kb swings 24
12 sandbag walking lunges

Kotoa lähtö, Joupiskan kuntovitonen kiertäen takaisin kotiin. 8.7 km

Rest day

Back Squat

15-12-9-6-3

Power Snatch @ 115lbs (RX was 95)
Chin-Ups

Full Clean (squat) 1 RM

Deadlift 3.3.3 w/opt 1RM

Then:

12 min AMRAP:

50ft Bear Crawl

10 ABMAT

50ft Bear Crawl

10 Double Unders

325 lbs. x 3 deadlift, 355lb. x 1 deadlift.

10 3/4 rounds

I was fairly happy with my deadlifts. The 355 lbs. went up smoothly, and is close to double my current body weight. I tried 375 lbs. but couldn't pull it off. I think I could have if I hadn't pulled the 355 first.

It felt great to finally implement my newly learned DU's into a workout! I only slipped up on them in 2 rounds, and just whipped them out in the other 8 rounds. I felt like I was moving through the whole thing today, and really didn't stop for a breath (or feel the need to).

3 Rounds For Time:

400m Run

21 Kettlebell Swings (1.5/1)

12 Pullups

Skill: Work on 1 Leg Box Jump - These sucked, and apparently my left leg does not work as well as the right leg

4 Rounds:

30 Wallball 20/14lb

30 KBS 1.5/1pood

200m Run

21:19
Thought I would be able to do this one quicker but was really sore from this being day 4 without a day off.

3.3.3.3
Backsquat

110lbs (I think) back squat, Didnt do WOD b/c of pain.