For time:

1 000m row
50 rower facing burpees
1 000m row

Eilinen/

Kevyttä hikeä ja pikkusuolaista.

EMOM 20
1 min : 8 VAPU
2 min : 6 etukyykkyä
3 min : 15 vatsaa
4 min : 10 reverse hyper
5 min : 5 raakatempaus

• kehonhuoltoa

Bench 7 x 5
Bent rows 7 x 14

5 Rounds
12 air squats
12 curb pushups
200m run

-Finisher-
Light jog back home

Skill
HS Practice
6x20m Sprints (60s rest) - All at bout 3-4s.
3xMax Effort Weighted Tempo Ring Dips 3kg - 4 + 2 + 2 (60s rest)
(Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep)

WOD
5 rounds for time of:
5 Muscle-ups
5 Box Jumps (35")
All movements were performed with games standards. Crushed this!

Endurance
2x1000m Run (4 mins rest) - 4:25 for both
My left knee started to hurt and had to stop so I treated this as a slow interval session instead.
These runs are starting to get boring.

8 sets x 3 min ON/ 1 min OFF
A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

Squat clean 1RM

Easy 1000m Row with nose breathing only

Max Effort Deadlift
5-5-3-3-1-1-1

6 Rounds:
6 - Box Jump Overs 20"
6 - Dips
6 - 6-ct. Russian Twist Sit-Ups 30/25
6 - Lateral Lunges
6 - 8-ct. Body Builders
6 - 6-ct. Mountain Climbers

//

Deadlift: 83-93-113-123-143-163-183

12" box jump overs
15# Russian twist sit-ups

"Joker"

For Time
1-2-3-4-5-6-7-8-9-10 reps of:

Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (70/100)

Pre-WOD: work up to a heavy set of 5 front squats- 215

WOD:
7 min amrap
3 squat cleans(135,95)
3 t2b
6 squat cleans
6 t2b
9 squat cleans
9 t2b
Etc

Counted total reps: 63
Finished the round of 12 and did 3 squat cleans