Strength:
8 x 2 Clean Pull from the floor & Hang Pull from thigh on 2 min
70% x 5
80% x 3

185
205

Then:

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes. (off 350)

225
245
280
300 - only got 4

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary). (off 295)

205
225
235
250

4 Rounds for time
3 Pull-ups
6 Push-ups
9 Squats
200m Run

30-20-10 reps, for time of:
35 lb KB Snatch (doing half the reps with each arm)
35 lb (each hand) KB Thrusters
Run 300m after each round

10 rounds

7 Burpees

7 Knees 2 elbows

You can not hide those 70 burpees in the 10 rounds. interesting though, 7 burpees was just enough to not feel super fatigued.

Shoulder press 3-3-3-3-3

Then,

“Wilson”

400m Run with slamball 30/20

30 slamballs

20 alternating hand push ups(1 hand on ball each time)

10 slamball cleans

15 Min. AMRAP
1 Rope Climb
2 Bar Muscle Ups (sub: 4 chest to bar pull ups, 4 ring dips)
30 Burpees
40 Air Squats

I did TWO rounds thru 9 burpees - that's THREE rope climbs!

Power clean 1rm 1 RM

4 kierrosta (ohjevideot maanantain treenin yhteydessä):
10 kyykkyhyppyä
10 mittarimatoa
10 kapeaa punnerrusta (kyynärpäät kyljissä)

Tulokseen tehtyjen kierrosten määrä!!

Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Did 5 Rounds and got up to 2 pull-ups on round 6.

95 degrees out and "feels like" 124 according to wunderground. That definitely slowed me down a bit. This is the first time I've done HSPUs in a WOD. They were all kipping. On a few, I got to full extension while starting to fall down. Need to work on keeping myself up completing each rep.

21-15-9
KB Snatch
Burpee over