Four rounds for time of:

7 Muscle-ups
15 Deadlift, 225 lbs / 155 lbs
30 Walking Lunges

Did kneeling Muscle-ups due to joint pain in elbows

20 min AMRAP
400m Run
25 Wallball 20/14 - @ 20lbs 8' mark (had to, ran out of balls)

5 rounds + 300m run

12 Wall Balls (20/15)
8 Turkish Get-ups (1.5p/1.0p)

3 Rounds

12min AMRAP

5 x ring pull ups
7 x power snatch @ 30Kg

total=
7 rounds + 5 ring pull ups and 4 power snatch

complete for time

5 rounds of

800m run
20 body weight squats
6 Clean and Jerk @ 50Kg

Prescribed was 60Kg

Pre-WOD:
1X20 Back Squat (+5%)- 235

WOD
-7 Minute AMRAP:
-7 Shoulder to Overhead (135/95) - 135
-7 Box Jump (30"/24") - 30"

7 rounds + 7 STO + 1 box jump

Post:
-50 T2B in as few sets as possible.

complete for time

5 rounds of

800m run
20 body weight squats
6 Clean and Jerk @ 40Kg

Prescribed was 60Kg

Olkapäiden liikkuvuus:

• Olkapäiden pyörittelyt kepillä (taakse-eteen) x 20
• Olkapäiden pyörittelyt kepillä (kasikko) x 10+10
• Front rack: Kyynärpäiden nosto + pito niskan takaa (tangolla) 30s. x 4
• Front rack: Kyynärpään / käden vienti niskan taakse (kumpparilla) 2.5min x 2 -Overhead: Olkanivelen kierto (kumpparilla) 2.5min x 2
• Hartian käsittely pallolla / rullalla 3min x 2

10 Minutes AMRAP:
-12 KB swings
-8 ring rows
-4 HSPU

---

5 rounds + 2 HSPU

Post WOD:
1 Minute Plank
1 Minute Situps
1 Minute Plank
1 Minute Situps

Crossfit Endurance WOD:
1.5 Mile Run
10:15

Crossfit WOD:
400M Run
25 - Toes to Bar
25 - Burpees
20 - Toes to Bar
20 - Burpees
15 - Toes to Bar
15 - Burpees
10 - Toes to Bar
10 - Burpees
5 - Toes to Bar
5 - Burpees
400M Run

Post WOD:
Raquetball