YGIG
4 Rounds
10 cal assaultbike
15 wallball
-2min rest-
4 Rounds
10 cal row
10 thruster 40kg
-2min rest-
4 Rounds
5 devils press 22kg db
10 boxjump

Kulmasoutu tangolla 5 x 5 toistoa nousevien painoin.

10min EMOM

1 power Clean&Jerk

Find heavyish

Tempaus, pysäytys sylissä

5 x 2

• For Time:
One-Arm KB Swing Snatch Dx (24/16Kg) 21 reps
One-Arm KB Swing Snatch Sx 21 reps
Burpees 21 reps
One-Arm KB Swing Snatch Dx 15 reps
One-Arm KB Swing Snatch Sx 15 reps
Burpees 15 reps
One-Arm KB Swing Snatch Dx 9 reps
One-Arm KB Swing Snatch Sx 9 reps
Burpees 9 reps

Pre-WOD:
- Work up to a heavy (3) rep set of Back Squat

WOD - For Time:
50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
- 50M Weighted Lunge (1)
- 200M Sprint (4)
- 100M Farmers Carry (2)
- 200M Sprint (4)
- 50M Weighted Lunge (1)

Post-WOD:
- Stretch & Recovery Exercise

My legs are still wobbly, dang. 45# dumbbells, lucky I did not break a knee cap! Forgot to check time with Coach, was last thing on my mind! Don't forget the required Farmer Carry back to the box to put up your weights!

Happy birthday Julia, thanks for working out with our 6:30 morning class!

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups

Yes, Yes, one of the last. But worked on good reps and full range of motion. Happy to RX, and happy to be smarter with technique to drive efficiency in movements. Progress. YES, it did kick my buttocks! Love humidity!

12 min EMOM

2 snatches

start at 65% add weight every 2 sets. no misses

3RFQ
10 Banded Rows
- 10sec Hold on 10th Rep
10 Banded Reverse Fly
- 10sec Hold on 10th Rep
10 Press Up + Scap Protract
10 Active Hangs
Dead Hang them engage lats

For Time

3 rope climb

5 x DB DT + 10 DB front rack lunge (2 x 30 / 40)

3 rope climb

DT = 12 deadlifts, 9 hang cleans, 6 jerks