Pre-WOD:
1X20 Back Squats (increase by 5% every week for the next seven Wednesdays)

WOD - For Time:
- 500 Meter Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups

”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sled pulling.

5x5 (85%)

• 3200 m of:
Run @ max effort

AMRAP 5:
Buy-In: 750 m Row
12 Deadlifts (80/55 kg)
12 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 500 Meter Row
9 Deadlifts (100/65 kg)
9 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 250 Meter Row
6 Deadlifts (120/75 kg)
6 Lateral Barbell Burpees

5 x ( 3-8 ) * use any Scale

Strict HSPU https://vimeo.com/175132137

12 min AMRAP

12 goblet squat
8 leuanvetoa tai rengassoutua

Pre-WOD:
- Work up to heavy set of 3 Push Press

WOD:
10-9-8-7-6-5-4-3-2-1 DL (225#,135#)
1-2-3-4-5-6-7-8-9-10 HSPU

Post-WOD:
3x 1 Minute Plank w/ partner

4 rounds for time:
400 m run
21 kB swings @24/16 kg
12 burpee box jumps over @60/50 cm
60 double unders / 120 single unders