Complete as many rounds as possible in 12 minutes of:

25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box

Strength / Skill:
5x1 Dead Lift @ 85% 1RM

WOD:
12min AMRAP
5, 10, 15, 20, 25 ... etc. Wall Balls (20,14)
10 Burpees between each set of Wall Ball
Note: Record the last round of Wall Balls completed plus any additional reps of wall balls into next round. 30+1 = completed the 30 rep round of wall balls and 10 burps and completed 1 rep into the round of 35 Wall Balls.

Post:
50 GHD Back Extensions
Note: Not for time.

1)

narrow grip snatch ( startin from normal position ending in clean grip and then back) 10 mins 2 rep every 30 seconds.

2)
30 minutes for heavy singles

AMRAP in 20′

21 Wall Balls

15 Sumo DL High Pulls 30/42,5kg

9 Toes 2 Bar

Snatch max
OHS 4x5
Db row 4x8

Total 80min:
Own WU, 3 rounds: 10 KB snatch 8/12kg, rope climb
HSPU practice
WOD
WU: rowling, 20 burpee
Squat therapy, mobility
HBBS, Wendler week 4
WOD
Row 2000m
08.04.03, avg. 02.01.01/500m (level 4 8.08)
Cool down: 2000m row, mobility

A,
Back Rack Alternating Lunge 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alternate legs until you complete 10 total reps.

B,
Row 2 km

This is an all out effort for time.

C,
5 rounds for quality of:
3 Weighted Pull-ups, pick load
3 Strict Pull-ups
3 Kipping Pull-ups
Freestanding Handstand Hold, 20 secs

2-3 min light cardio
1+1 min calf/achilles strech
1+1 min hamstring strech
1+1 min leg across body strech
1+1 min pigeon pose strech

C.
“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups

Eilinen/Lepo