30 hspu kipping
20 box jump over 60cm
30 hspu kipping

10 1min rounds
25 air squats then amrap Power Snarches 55# (25 kg)
Result is snatches

First with ROW and then with SKI erg
1:00 easy @50-60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

• If you have only 1 machine available use then same machine for 6 intervals today!

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Completely SUCKED!, hadnt had enough sleep the past 3 days (not even 10hours combined)

So i did it in 18:07... im even embarrased of posting this WOD, but we must learn from our own stupidity right?

I will come back for you... DAMN WOD!

80 min
Aerobic work for 80 min:
10 min row
10 min bike
10 min run
HR 129/150

5 x 3 power clean - 165 lbs

then…

30 dumbbell squat clean & jerk (45/25)

EILINEN / LEPO / 60 min PK-LENKKI

20 min row
2.24.5/500 m avg. pace
131/149

30 min hieronta

Deadlift- 20 minutes to find your 1rm

Then; For time:

Run 200m

21 Deadlifts 225/155

3 Wall walks

Run 400m

15 Deadlifts

3 Wall walks

Run 600m

9 Deadlifts

3 Wall walks

Strict Handstand Push-ups
Max Strict Set
*Baseline testing