10 burpees
15 russian KB swings 20kg
20 airsquats

3 rounds

Timecap 8mins

Death By Deadlift #225/155 14+10

Death by HSPU 7+3

Death by Pull-up 17+0

1 rep max muscle snatch

Strength

Build upto a heavy set of 4 hang power snatch

RPE 8

Supposed to run 4 mile tempo, thought it wouldn't be a good idea after simulator run on Sunday. So I did an easy 5 miles around the Neighborhood

Time: 47:40
Avg Pace: 9:32
Elevation: 416ft
Calories: 706

http://connect.garmin.com/activity/141689665

Pause back squat 5x4

4 Sets of 5 reps @+5lbs from last Monday

Then

12 Minute AMRAP

5 C2B Pull ups
5 Burpee Box Jumps

120 min

1.Own skill
A. RMU practice for 30 min
- Progressions
- Muscle up no dip 6 x 1 reps

2.CF JKL wod 19.6.2018

3.Accessory
A. 3 rounds:
- 10/side Front rack walking lunges w/KB's 2x16 kg
- Hamstring machine 3x10x10 kg
- Reverse hyper 3x15x30 kg

”DT”
5 Rounds For Time:
• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks

4 Sets of 5 Reps