Shoulder press 3x3
Push press 3x3
Push jerk 3x3

9-15-21 of:
Front Squats 60%
Pullups

did Alien easily and almost sent the smiley one.

3 Sets NFT
20sec Single Arm Wall Facing Handstand Hold/arm
20sec Single Arm Active Hang/arm
10m Seal Walk
10 rower Pike Ups

75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 5 burpees over the erg
Result: 5 rounds + 1 cal row

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow

Press 5x5

6 rounds of:
1 minute of Kettlebell swings
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Warmup:

5 min jump rope

Skills:
Worked on kipping pullups

WOD:
20 min AMRAP
50 DU (did 150 SU)
as many strict pullups w/o failure

Did total of 8 strict and 10 w/red band

Thrusters & Pullups
21-15-9

3 rundia
12 x Front Squat
12 x Boxihyppy 50 cm syväkyykyllä 20" WB sylissä