Easy run.

A

A.Warm Up
pvc+mobility
Row 2km

B. Forza
Deadlift Emom ogni 2' per 4 set
1×6@65%
1×5@75%
1×4@85%
1×1@95%
Touch and Go

C . For Time
Fran
21-15-9
Thrusters 45/30
Pull Ups
Rest 5'
Fran
21-15-9
Thrusters 45/30
Pull Ups
Rest 5'
Fran
21-15-9
Thrusters 45/30
Pull Ups

D. Skill – For Completion
3 Rnd
15 R-Arm KB Clean
15 L-Arm KB Clean
R1:15/10kg
R2: 20/15
R3:25/20
poi
3 Rnd
15 Double KB Clean
R1: 16/6
R2: 20/8
R3: 24/12

E. Conditioning – For Time
40-30-20-10
A. swing
HSPU
Calorie Ski (30/22/16/8 donne)

F – For Reps
AMRAP 2' x 3
Run 300m
Max Bar Facing Burpees nel tempo rimanente
Rest 4'

Pre-WOD:
5X2 Front Squat (95#, 115#, 125#, 135#, 135#)

WOD - For Time(185#, 115#):
-10 Squat Clean, 2 HSPU
- 8 Squat Clean, 4 HSPU
- 6 Squat Clean, 6 HSPU
- 4 Squat Clean, 8 HSPU
- 2 Squat Clean, 10 HSPU

Yeah, I am retarded. The way I read the board, looked like to me to complete 10,8,6,4,2 and then 2,4,6,8,10. After getting to 6 reps mark on the way up ... I had to call it. Was a good laugh had by all, and extra reps ... well, they only help right? I was wondering why everyone crushed the WOD but me ... lol. Used 95# for WOD.

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

5-10 Down Dog to Cobra video + Kangaroo Flow video

3 rounds:
12 Romanian deadlift
10+10 Bent row
10+10 Bulgarian split squat
12 Z-press
-rest 1-2 min between rounds-

"Tall Snatch" 5x3

Te-Veto + Tempaus 5 x (1+1)x70%

Tempaus-veto (pito yläasennossa, kannat lattiassa)
1x3x85%, 2x3x90%

Takakyykky 3 x 5 x70%

3 x 7 korkea boksi hyppy
3 x 30 sek. lisäpainolankku

4 RDS

:30 HS hold
12 Step over box w/ Double KB´s
:40 static squat hold w/ Double KB`s

AMRAP 20 min:
- 15 Deadlift (100/60 kgs).
- 250 m run.
- 7 over head lateral lunges (bumper @20/10 kgs).
- 50 DU.

5min Row/Airbike nose breathing only

Kangaroo Flow video