W/U - 500m Row
3 rounds
5 Strict Pill Ups
10 Press behind the rear
15 Squat

Skill - Back Squat
5x45 (65)
5x45 (65)
3x65 (90)
2x75 (105)
5x85 (120) x 3 rds

Then

Rope climbs

WOD - "Brehm"
For time
10 Rope Climbs
20 Back Sqait w/ 50% of 1 50%
30 HSPU
40 Calorie Row

E2MOM for 3 rounds:
1) AMRAP: 10 Weighted AMSU, 5 Strict T2B
2) Rest
3) AMRAP: 10 KB swings, 5 Ab-wheels
4) Rest

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

Warmup:
Thrusters w/partner to Bring Sally Up

Strength:
Cleans
2-2-2-2-2-2-2
65-65-65-85-100-115 (1)-120 (F)

WOD:
for time
800m run w med ball (14)
50 pushups
50 situps
50 air squats
80 DU (240 SU)
25 pullups
25 box jumps (20)
80 DU (240 SU)
10 snatches (95--did 65)
800m run w med ball (14)

28:30

W/U - 1000m Row (200m easy / 200m sprint / 200m easy / 200m sprint / 200 easy)

2 Rounds
10 Strict Pull Ups
10 Deficit Push Ups
10 Wall Balls

WOD - 2 part workout

1st - 1000m Row for time
3:53

2nd - "Cindy"
20 Min AMRAP
5 Pull ups
10 Push Ups
15 Squats
390 reps Rx

accessory:

2-4x
10 db lateral raises
15 pystysoutu tangolla
30 ojentajat kumpparilla (kumppari räkistä ylhäältä, kyynerpäät kyljissä suorista kädet)
- rest as needed

Warmup:
5 min DU work
3 rds
10 OHS (35)
10 T2B
10 Good mornings (35)

Strength:
Back squat
2x5x45% @ 65
3x65% @ 95
2x75%@110
3x5x85% @ 125, 125, 130
1x150 1 RM Max

WOD:
8 min EMOTM
30 sec pushups
30 sec V-ups
171 reps

3 min rest

6 DL @ 85% (should have been 200, scaled to 180)
8 KB power cleans @ 1pd
25 burpees

11:28

Team WOD

400m run
while feet 6 in off deck/superman holds

15 clean and jerks (75)
while squat hold/plank hold

15 CTB pullups
while R/L plank holds

15 box jumps
while duck walk/bear crawl

20m overhead bar walking lunges (45)
while 5lb plate horizontal hold/handstand hold

5 sets:
10 Pull-ups
10 DB Bench Presses 2x22,5/15kg
20/16cal Row
- 2min Rest btw sets

10 Min AMRAP
15 Snatch Balance 45, 65, 65
8 Pull Ups (kipping)
2+9