105 min
3 x : 10 HSPU, 10 pull up, 10 box jump, 6 back squat

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90% > skaalatut painot

B.
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
25 27.5 30 32.5 35 37.5
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
40 42.5 45 ei

C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
Rest 2-3 minutes¨
27.5 29 30 30 30

D. Own additional:
3 sets of:
Seated strict DB press x max reps
10x25 10x25 12x20
Strict pull ups x 8 reps

15 - wall balls
15 - sit-ups
30 - mountain climbers
15 - rounds about a
*Burpee kicker

Amrap 16

12 ghd situps
2 bear complexes 60kg

1km run
100 KB swing 20kg
1km run
50 alternating KB snatches 20kg
1km run
25 burbees
1km run
5 ropeclimbs
1 km run

For time

Row 1000m
50 wallballs
40 KB swing 20kg
30 ghd situps
3x
15 pullups
5 thrusters 50
15 t2b
10 box jumps

4 rounds of:

2:00 ME Rope Climbs 15′
:30 Rest
2:00 ME Burpee Box Jumps 24/20″
:30 Rest

3 x : 200 m row, 10 wall ball, 30 DU, 3 dbbbso

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1 35 lb
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111 35 lb
Rest 90 seconds

C.
Every three minutes, for 24 minutes (8 sets) of: > 4 min, for 32 min
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs) > 10
5 Dumbbell Burpee Box Step-Overs (55/35 lbs) > 25 lbs
Results: 2.48, 2.42, 2.53, 2.42, 2.45, 2.43, -, 2.46
172/187

D. Own additional:
Vipunostot sivulle 8 x 10 lbs
Hauiskääntö 8 x 20 lbs

5 rounds of Triplet:
Ring Pushups x 12 (lateral each armx2, front extension x 2 each arm, deep pushup x 2)
Back Extensionsx10 (with 25 lb plate)
T2B x 14 (no kip)

50 Box jumps
50 Pull-ups
50 Kettlebell swings
50 steps walking lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

I wanted to get a workout in this weekend, but in all honesty not at the price of not doing all the fun, active stuff we did this weekend, plus the yardwork was some decent sweat work.
Mowing and bagging a ton of leaves was some good early sweat work.
Nice relatively short hike at Cat Mountain with family, probably about 4 miles total. Great hike and beautiful at the top. Only about 30 minutes away.
Post hike the kids and I went to the Y and we swam for about an hour.
Then grilling and chilling together.
Great weekend and great day.