"One works, one rests"

2000 m Row
75 Ring push up
50 Power clean (60 kg)
100 Box over burpee
50 Power clean (60 kg)
75 Ring push up
2000 m Row

for 20 min every 2.5 minutes

1+3
2+2
3+1
4+0
1+3
2+2
3+1
4+0

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

3 Minutes ON: 3 Minutes OFF x 5
- 1000m BikeErg into Max Air Squats

Score : Air Squat reps

For Time:
15-12-9
Front Squats (with 45 lb barbell)
Burpees
Sit-ups

Time: 9:54

Tsk, tsk. I really could have gone heavier on the front squats. Would it have killed me if I spent 15 minutes doing a wod instead of just ten minutes? I knew it after doing the first five reps and I still didn't stop and add weight. smh. I'll do better...tomorrow.

Music link of the day: I have discovered the perfect song for weight lifting to. Even has slow periods between the "reps" for resting.

The XX - Intro (MmMiXX - Long Version) - see the video link

5×5 easy

3 front squats
70% of daily max

For time:
500m Row
30 Chest to ground Pushups
30 Jump Squats (full squat!)

Start on the rower. Once first person is done rowing, next person starts

Bench press 3 RM, then 3x3 @ 90%

Lepo & Huolto/Eilinen.