Deadlifts - 5x225, 5x315, 5x365, 5x405 - stopped there - hamstring twinge
Metcon - 5 Rnds - 5 DL (315), 30 DUBs, 5 Hng Clns (185), 30 DUBs

AMRAP 10:00
12 Lateral Burpees
9 Sumo DLHP
6 Muscle ups

400m juoksu
100 naru
200mjuoksu
50 istumaannousua
400m juoksu
50 yleisliikettä

OTM 10
Power Snatch + 5 OHS

Power snatch
1. 20minutes for a the following complex
One power snatch ( power position) + one hang power snatch + one snatch under the knee.
2. EMOM
2 hang power snatches
2 power snatches
3. Partner "Randy"
(scale the weight to get under 7:00

Deadlift 80% kb24kg

Amrap20

Tall muscle clean primer
3 x 3 empty barbell

Push press, push jerk & split jerk
5 x 1 @ 80% of 1RM push press

Clean & jerk singles
5 x 1 @ 85% of 1RM clean & jerk - focus on form

Paused front squat - 2 second pause in the bottom
4 x 3 @ 80% of 1RM

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

3 RFT:
-10 Dead Lift (275/185)
-50 II Unders
-10 HSPU
-50 II Unders

Post
-3 Minute Total Plank
-1 Minute Total L-Sit

** 1st handstand pushup, so good milestone.

WOD - For Time:
21-15-9
- Burpees
- Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
- Box Jump Over (24/20)
- 200m Run

Post WOD: Tabata Row