Box-kyykky 6x2x75%
Maastaveto 6x1x75%
Suorinjaloin maastaveto korokkeelta 5x15 (kevyt)
Jalkanostot penkillä 5x"max toistot"
Kelkka 6 kpl "suoran työntöjä" @ 100% omapaino

4 RFT:

3 Push Jerk
6 Front Squat
9 Deadlift
50 Du´s

W: 40 kg M:60kg

Raakarive polvelta + RATY 2x(1+1)@70%, 2 x (1+1)@75%, 2 x (1+1)@80%, 2 x (1+1)@85%

"Snatch Balance", raskas ykkönen

VAPU, Te otteella. 1x5@70%, 1x4@75%, 1x3@80%, 1x3@85%

D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)

"Chelsea"

Every minute, on the minute, for 30 minutes, perform 5 pull-ups, 10 push-ups, and 15 air squats. If you don't make your movements within the minute, your score is whatever minute you were on.

Mod: Barbell Rows

5+20

C.
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8/6 Muscle-Ups

REST DAY / OPEN GYM

Pre-WOD:
20 Minutes - Work Up To A Heavy Clean.

WOD - 6 Minute Clock:
"Grace"
- 30 Clean and Jerks (135/95)
- Time remaining, complete as many reps as possible of Ring MU's / Bar MU's / C2B Pull Ups as you can.

Time: 3:36
Reps: 17 Chest To Bar

2nd day after 5 weeks out with Flu, Bronchitis & Gout Attack. Felt good to get back in another day and work to regain what strength I did have :) Great crew this morning, great support from CFR.

AMRAP 20 minutes

1 High Hang Clean
1 Low Hang Clean
3 Front Squats
1 Jerk

5 burpees each round

Note: You can only increase 5kg each round

Pre-Wod
-4 X 8 Back Squat (115#)
-5 X 3 Dead Lift (185#)

For Time
-400 Meter XPO Sled Push (2 person team)

The "Master's" Team did well, myself 44 and Jeff my partner 53. Our class beast team got 2:00 ... good teamwork and what a punishing drive! Legs are toast ... Great support as always from our 6:30am Class.