EMOM 16:00

Min 1: 10 Box Jump Step-downs
Min 2: 10 Overhead Walking Lunges total
Min 3: 10 KB Renegade Rows each
Min 4: 10 Toes 2 Bar

WOD #1: 1 Mile Run For Time

WOD #2 - 20Min OMEM:
- 3 Power Clean On Odd Minute; As Heavy As Possible
- 1 Round "Cindy" On Even Minute

Class not expecting this one today. Can say, for old non-runner, I am happy for now with my 7:35 mile time. HATE running, which really means it is something I need to work on. 155# on clean, maintained weight for 10 rounds and finished each round of Cindy before clock for 10 rounds. Good victory. Victory I mean, my tired 6' 5", 190#, 45 year old gouty arthritic but did not want to get up, let alone knock a workout like this out. But ... done!

Rocky IV, "going in one more round when you don't think you can that's what makes all the difference in your life."

Valakyykkytekniikka

/ 3 x 5 valakyykkyä

• 4 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(4 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

6 zand zak gooi
20 burpees
30 kettlebelt
40 assult
Met Rickie 4 rondes 6+18

Superset

Snatch Grip Pendlay Row: 4 x 8-10. Rest 45s.
GHD Weighted Back Raises: 4 x 10-12. Rest 45s.

EMOM 16
1.10-12 burpee to a plate
2.12-16 russian twist
3. 8-10 push up
4. 12-15 box jump

”Schmalls”
1000m Row
Then, 2 rounds
50 Burpee
40 Pull up
30 One-legged squats
20 kettlebell swings 24/16kg
10 Handstands push ups

5x5 (V2)