15 Min WOD;

Run 800m
50 Air Squats
40 Sit Ups
30 Lunges
20 Push Ups
10 Pull Ups
AMRAP Burpee

Note; Score is the amount of burpees!

5 rounds:

30sec ON, 30sec OFF

1) DB Manmaker (Renegade Row + Squat Clean Thruster)
2) DU
3) Double KB Snatch (from the ground)
4) Split Jump

RPE 3

Rest 5min

10min EMOM:

3 Deadlift @65-75% of 1RM +
6 Bar over Burpee

These are on the same minute.

RPE 3 to 4

Rest 5min

Run 800m
Max rep Thruster 40/30kg

RPE 4 to 5

Beaufort waterfront - ran into Sherry and Bethany

Warmup:
400m run
2 sets
10 wallballs (14)
10 GHD situps

WOD:
10 Thrusters (55)
15 Bar facing burpees
20 Thrusters (55)
25 Bar facing burpees
30 Thrusters (55)
35 Bar facing burpees

15:20

Takakyykky, 7 x 3, 90 sek tauoilla.

3...6...9...12......21
for 18'

Mittarimato pidot

3 x max aika

Sled drag x 8 (go every second round backwards)
15 wallball between sets

Penkkipunnerrus 3 x 12

10min EMOM 2 Clean-1 split jerk