Back Squats:
5 @ 75% - 110
3 @ 85% - 125
1 @ 95% - 140 - didn't feel bad, so did 1 @ 150 just to see if I could. I've never actually done more than 135 so getting 150 was awesome :)

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 15#
10 T2B
9:22

WOD:
1 snatch every minute on the minute for 15 minutes

75x2 95x3 115x6 125x4 (missed the last one)

Post WOD:
400 meter Farmer's Carry - 53lb KB
Tabata Sit Up (10)

Did one rep with 10-lb medicine ball between legs. Tough!

Stopilla etukyykky 3@70%, 2x3@75%

Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85%, jos kuleksii niin 1+1@85%

Snatch Balance

3@70%, 2@75%, 2@80%, 2x2@85%

3 Rounds

400 m run
21 KB Swings
12 Pull Ups

11:26

WOD
• 5k row

Post-WOD
• 100 sit-ups
• 4.5 mile run (34:17)

6 Rds

6@ Pull Ups
6@ KB Swings 16 kg
6@ Med Ball Push ups
6@ Squats
6@ Manmakers
6@ KB snatch 16 kg

1) 5x2 snatches off high box
130/140/140/140/140

2) 5x2 clean + 1 jerk off high box
140/160/160/160/160

3) EMOM7 back squat 2 @90%
310/310/310/310/310/310/310

4) 5x3 front squat. Hold absolute bottom of rep 1 5 seconds. Don't bounce off heels up.
175/205/205/205/205

Row 500m
Rest 1 min
30 DB snatches, 75#
Rest 1min
Row 1000m
Rest 1 min
30 DB snatches, 75#

spinning 1min
schulter seitheben
sit ups
pullups
sumosquat mit gewicht
1 min spinning
je 10
30 min