Have not benched for 2 years

a) 20 min to complete:
fs 3x3, 230#

3x max single set chin­ups
12-9-9

b) 3 rfq:
10 dl, 240#
375m row
7:08
1:50-1:55 rnd 1
1:55-2:00 rnd 2
1:50-1:55 rnd 3

c) 4 rft:
10 thruster @ 105#
10 ttb
6:48
thrusters 10/5-5/4-3-3/5-3-2
ttb 10-10-10-10

3 sets with the weaker grip, 2 sets with the stronge grip. Use extra weight if possible.

Run 1 mile

7 rounds of
10 Pullups
20 walking lunges
25 4ct flutter kicks

Run 1 mile

“franklin hill 1,2,3”

3 rounds for total overall time:
short - from 1st to 2nd light (left)
medium - from 1st to 3rd light (right)
long - from 1st to 4th light (left)
all intervals on the 3:00

ran all, no sprint (except final long one)
:13, :23, :35
:13, :23, :35
:13, :23, :24

Takakyykky

3 x 3 AHAP

Sen jälkeen

2 x 10, 70 % 3RM:stä

a) emom 12:
O: 8 alt db snatches, 35#
E: 4 db squat cleans, 35#

B) Hollow/Arch Drill :15-:30-:45-:30-:15
Hollow rocks - contralaterals
Arch rocks

C) 5 rounds on 3:00:
12 strict c2b chin ups
250m row
6 burpees
2:10 (unassisted), 2:10 (med), 2:10 (med), 2:07 (med+mini), 2:09 (med+mini)

a) emom 10
o: 5 db clusters, 40#
e: max effort pu - 40, 6, 13, 20

B) 3x3 fs (+2-5)
220#

C) amrap 8
250m Row
15 t2b
4+140m

Kim's Treadmill 650 calorie burner

Hill workout (20 min)
Bike (20 min) - was more of recovery

Tummy Tuck Abs

Pre-WOD:
1 X 20 Back Squats (+5% )

WOD - For Time:
-1000 meter Row
----30 Pull Ups
----50 Wall Ball Shots (#20/14)

Post:
1 X Max Plank Hold

Optional Post:
5, 4, 3, 2, 1
-Deficit HSPU
-Triple Unders