20 min AMRAP

10 BWDL @ 135#

15 Wallball 20/14 @ 10' MARK

200m Run

7+ 6 Deadlifts

Back Squat
3-3-3-3
325

Front Squat
2-2-2-2-2
245

20 min AMRAP

10 BWDL @ 160lbs

15 Wallball @ 14lb ball to 10' mark

200m Run

5 2/3 rounds.... those deadlifts got heavy! Also today, Eddie deadlifted me. It was funny. The end!

10km rogue echo bike

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

135/75#

My transition from front squat to push press was sloppy, so I had to put the bar down way too many times. This ended up killing me.

6xE6mom
400m run, every round. Rest of 6 minutes:
1. Box over burpees (you Go I Go)
2. Sit-Up
3. Medball cleans
4. Side planks
5. Reverse lunges
6. Plank hold
Pulmun kanssa parina tehtiin!

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

Warm up 500m row

In teams of 2 share the work as even as possible.
100 x pull ups
100 x bench press - 40kg
100 x decline sit-up
100 x back squat - 40kg
100 x dips
100 x hamstring curls - 10kg
100 x floor sweepers - 20kg
100 x barbell ground to over head - 40kg
100 x kb swings - 20kg
100 x box jumps
100 x plate sit-ups - 20kg

Finish with 3 x 250m 17km runs. Jog at 12km while partner is running.

6 Sets of 1 (74-77-80-83-83-83%)

AMRAP 20

5 Chin Ups
10 Push Ups
15 Squats

15 Rnds, 5 Chins, 10 Push Ups, 8 Squats