400 M row or run for warmup
PVC pipe shoulder mobility

skill: OHS practice (light weight focus on sitting at bottom for 2 seconds)

20 minute AMRAP

5 toes to bars
15 burpees
30 double unders (90 singles)

24 Burpees

After recount I only did 23 on video and did one more after.

25 Burpees

26 Burpees

27 Burpees

SWOD: Hang Clean 5-3-3-1

4 rounds

7 HSPU
10 deadlifts (225/135)
200 M run

Warmup

Route Running and Passing

WOD

We played 5v5 for 1 1/2 hours

Great Sunday afternoon for football... good sweat.

mahdollisimman paljon metrejä 5min row

of time:

run 1,5k + 160 stair steps

21-15-9 clean and jerk 20 kg

run 1,5k + 160 stair steps

21-15-9 clean and jerk 20 kg

25 GHD sit-ups

Warmup
400m Run

2x
8 Goblet Squat 35# KB
8 Wall Balls 20#
8 Broad Jumps

Mobility
Elbows
Wrists

WOD

A) 5-5-5-5-5 -Find your 5RM for Front Squat
115-135-155-175-195 - 195 Was a new PR!!

B) 5RFT - Coach turned it into an AMRAP with and 18min CUtoff
3 Rounds + 15

Vicious WOD... however I did string 5 T2B together which is huge for me.