5 rounds
10 kettlebell swings
10 kettlebell snatch(5 each arm)
10 OHS with kettlebell (5 each arm)
1 suicide

then...
1 min T2B
1 min rest
1min abmats
1 min rest
1 min K2E
add total of reps

10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55 did 30 KBS as Sub

3.5 rounds + 7 KBS

 followed by 3 min rest then
500m Row for time

1:57 and my legs were burning - Current PR for 500m Row

15-14-13-12-11-10 reps of:
- Kettlebell swing (12kg)
- Kettlebell squat (16kg)

15-14-13-12-11-10 reps of:
- Close grip pulldown (19kg)
- Incline dumbbell press (2x 6kg)

Med ball complex: (4kg med ball)
20x overhead throw
20x push pass
20x low pass
20x side throw left
20x side throw right

3x
- 30s plank
- 30s side plank, left
- 30s side plank, right

04-27-11 WOD

10 min AMRAP:
30 Double Unders @Sub Box Bar Jumps (over and back=1)
15 Ground to Overhead 75/55

followed by 3 min rest then
500m Row for time

2 + 8 Box bar jumps
1:57 on the row.

5 rounds
10 kettlebell swings
10 kettlebell snatch(5 each arm)
10 OHS with kettlebell (5 each arm)
1 suicide

then...
1 min T2B
1 min rest
1min abmats
1 min rest
1 min K2E
add total of reps = 72

Aamu: 30 min walking
Including a breath ladder up to 8 for 10 min
107/138

Iltapäivä: 110 min

1.Strength
A. Strict HSPU isometric hold - 3x3-6 sec

2.SPP (skill/conditioning)
A. EMOM for 20 min, 4 rounds:
1) 8 HSPU
2) 8 C2B
3) 8 Pistols
4) 8 T2B
5) 8 cal AB
All movements UB

3.Strength
A. 3 sets of:
A1. Bulgarian split squat 8 reps/side
3*20 lbs
A2. 20 sec hollow hold + 20 hollow rock

B. 3 sets of:
B1. Quads machine
3*12*15 kg
B2. Hamstring machine
3*10*7.5 kg

C. 3 sets of:
C1. Strict seated DB press @21X1, 8+ reps/side
15 15 14*15 lbs
C2. Bicep curl
12*20 10*20 10*20 lbs

D. 3 sets of:
D1. KB bottom up press
12/s*4 kg
D2. Side lateral raise
12/s*2.5 kg
D3. Bicep curl w/hammer grip
10/s*15 lbs

4.5 min AB + mob.

Pre-WOD: 1 round max Dead Lift (315 lbs)

WOD: For Time
-400 Meter Run
-30 Kettle Bell Swings (Rx 53)
-60 Double Unders
-20 Kettle Bell Swings
-40 Double Unders
-10 Kettle Bell Swings
-20 Double Unders
-400 Meter Run (Backwards)

30 Clean & Jerks - 135 lbs

40 Double Unders
30 Squats
20 Sit-ups
10 Push-ups

AMRAP 12

1k Row
50 Thrusters 45
30 Pull-ups