4 Rounds of:
10 x Back rack lunges (AHAP)
1min of D-balls

2min Rest

5 min rest

4 Rounds of:
10 x Push Press (AHAP)
1min Max cal Row
3min Rest

3000m
Rest 2min
1000m
Rest 2min
500m

Pystypunnerrus 5x1

Barbell Bent Over Row 5x7

KB warmup
ME:

15/15/15 x 30
Kb snatches s/w
slamball

Please take care of your hands before doing this workout or it will tear your hands up. It will be a long one....

30 C&J (60/40kg)

Every time you brake, do 5 bar facing burbees

Quarter Murph for time

400m run
25 pull-ups
50 push-ups
75 air squats
400m run

A: Build up to 1rm muscle snatch + 1rm box jump
B: push press 5x3@75-80%
C:partner wod
5min amrap tire flips, you go, I go
D: 3rnft
40m d-ball carry
40m open standard bear crawl
20m fc lunge walk

A: Every 90sec for 12min
Snatch x2 @ moderate weight
(fokus på andra draget och att få till ett högt drag med armbågarna)
B: Dead Lift 5rm @RPE 7 + 3x5 deload sets @90%
C: Superset x3
C1: Double KB front rack split squat x5
C2: WPU x5-8
D: Superset x3
D1: Standing filly press into filly carry x6-8+30m/arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15

7 Rounds for time of:
7 HSPU
7 Thrusters 135lbs
7 Knees to elbows
7 Deadlifts 245lbs
7 Burpees
7 Kettlebell swings 70lbs (2 Pood)
7 Pull-ups

Was "mad at life" and needed a WOD that would destroy me. PERFECT CHOICE, it was 55:06 of pure pain and focus, all problems faded away and afterwards felt f*cking awesome for finishing it! (Trust me, you will think of quitting on round 3!)