-Skin the cat
-Pitoja, käsien levitykset
-Etu + Takavaaka

Front Squat 5x3
225#
230#
235#
240#
245#

15:00AMRAP
3x bar muscle ups
6x alternating pistols
9x tire ghd sit ups

8 rounds + 1 rep

In a team of three, for time:
Row 2500 metres
250 Wall-ball shots, 20-lb. ball
Row 2500 metres

Every two minutes the working athlete stops and 5 burpees are performed by the other two before the workout is resumed. Partition the work any way. One athlete works at any time.

21-15-9
Deadlift 225#
Burpees over the bar

5 rounds of:
alternating between toes to bar and knees to elbows (all super slow and strict)
Back extensions (using 25 lbs for some and going super slow and strict)
lots of stretching and loosening up.

Push Jerk 10x3

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee

- 50 KB Swing (53,35)

Modifications: 1 ab mat for most of the HSPU, I think I used 2 ab mats for maybe 4 of the HSPU? But I'm pretty happy with it! I wish I was faster though.

14:58

power clean 1 rep 85%

Takakyykky 7 toistoa

2km run
14 knees to chest
21-9:
Burpees
Air squats
Push ups