Pre-WOD:
3 Max Rep Sets
- Strict Press (115#,95#)
- Push Press
- Push Jerk
Continuous movement; complete max reps of strict press, once strict press fails, utilize push press, once push press fails, utilize push jerk until failure. Max reps in each of the 3 sets!

WOD - 7 Min AMRAP:
2-4-6-8-10 ... etc.
- DL (#225,155#)
- HSPU

Post WOD:
3 rounds of
- Max Time L Hang
- 25 Situps

Got through round of 10 reps + 4 DL. Shoulders were smoked,

Pre-WOD:
- Work up to a heavy Thruster

WOD - Thrusters (#95/65)-On the Minute, Every Minute:
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
etc.....until failure*

*At failure, 1 minute on and 1 minute off: plank until the last person fails at Thrusters.

Post:
50 GHD Sit Ups
100 Situps

Pre-WOD:
5X5 Dead Lift

WOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up

WOD:
(Each Round Done As Quickly As Possible. Rest Between Rounds)

-500 Meter Row / 20 Thrusters (#95/65)
-400 Meter Row / 15 Thrusters (#115/75)
-300 Meter Row / 10 Thrusters (#135/85)
-200 Meter Row / 5 Thrusters (#155/95)
-100 Meter Row / 1 Thruster (#185/115)

Post WOD:
Three Rounds of:
-30 Weighted Sit Ups
-1 Minute Plank

Ouch!

Superkids:

3 x

5 käsipainopystypunnerrus
5 punnerrus
kuperkeikka
4 rengassoutu
4 listumaannousua
1 kuperkeikka
3 polvet kyynärpäihin
3 leuanvetoa
15 kahvakuulaheilautus

Ninjat tekee
7 pystypunnerrus
7 punnerrus
7 rengassoutu
7 leuanvetoa
7 polvet kyynärpäihin
7 abmat vatsaa
30 kahvakuulaheilautusta

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

2x 16' AMRAP w. partner, 3' rest
20 box jump
15/15 dbl DB hang power clean
10 man maker
5 wall walk

Hang power clean 3-3-3-3-3-3-3 reps

EMOM for 30 minutes (until you can't complete the round in 60 seconds) of:

5 pullups (3 bands)
10 pushups
15 squats

Kyykky 4x4x70%

Tempo-kyykky 2x8x30 (3/1/3)

Jalkanostot maaten 4x15
-lisäpaino