5 Rounds for time of:
Run 200
15 KB Swing 16/20 kg
15 Band Slam

5 kierrosta

7 etunojapunnerrus
5 KB rinnalleveto + ylöstyöntö / käsi
30 sek tauko

50 Front squat, 50 sit-ups
25 Front squat, 25 K2E
10 Front squat, 10 T2B

Etukyykkyyn nousevat painot

On the minute joka minuutti 30 min ajan

5 leuka
10 etunojapunnerrus
15 kyykky

Strength / Skill:
5x3 Front Squat

WOD - For Time:
"Fran"
21-15-9
- Thrusters (95,65)
- PU

Wanted to keep this a sprint, so dropped from RX. Stoked my 18 year old high school son completed RX in 5:58, and being 6'4" 185lbs basketball player. 3 rep max at 155 for Front Squat, not long ago 155 was my 1 rep max. Last time I did a sprint Fran I did it at 65#, as well and did 75# today. Progress. No excuses, these 46 year old legs just need to get stronger on this 6'5" 192# frame.

etukyykky 3 x 15

3 Rounds

Max reps alternating pistols in two minutes
Max reps KB snatch 70/53lbs in two minutes (switch hands anytime)
Rest 1 minute

"HEAVY DAY"
► Shoulder Press
3▼3▼3▼3▼3-
- 2' rest

3 x max aika rinta tankoon pito
Tavoite joka kerralla saada 60 sek.

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2