8 Rounds:
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed

Back squat 5RM @31x1 tempo
+
For time:
100 Lunge steps with 20/15kg BB
100 Push ups

Push press 1 RM

Penkkipunnerrus
6x3x50% + siniset kumit tuplana
1x60% + siniset kumit tuplana
1x70% + siniset kumit tuplana
1x80%+ siniset kumit tuplana
Ojentajapunnerrus maaten 5x6-10 ("otsalta")
Vipunostot maaten 3x30-50 (kevyt/venyttävä/palauttava)
Pystypunnerrus 5x10

Accumulate 15 strict muscle-ups. Not for time.
If 15 strict are easy add a weight vest.

B.
For time:
Run 1200 Meters
63 Kettlebell Swings
36 Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

row 21,09 kilometer / 13,10 miles

Warm Up:
- 500M row
- 10 strict pull ups
- 10 push ups
- 10 GHD situps
- 10 back extensions
- 10 pass through with PVC
- 10 OHS with PVC
- Mobility Stretching

Pre WOD:
Work up to a heavy snatch / overhead squat
Concentrated on OHS, as it is a TOUGH movement for me. Felt ok about today going #65, #75, #85, #95. NO excuse, just gotta get this 6'5" 190# frame better equipped for movement!

WOD - "JT" for time:
21-15-9
- HSPUs
- Ring dips
- Push ups

CRUSHED arms. Man, getting up on wall almost impossible that set of 9, let alone trying to dip down and push back up. Let alone just the 9 push ups! Got some kipping in for HSPU, so progress!

Etukyykky 5x5x80%
Maastaveto "max1" (nousu "helppoon" max1-rautaan)
Reverse Hyper 3x20-30
Vatsat 150 toistoa

For time:
7 Deadlift 140kg
15 Boxjumps 75cm
14Deadlift 120kg
15 Boxjumps 75
27 Deadlift 100kg
15 Boxjumps 75

14 wallballs 30lb
15 cal row
28 wallballs 30lb
30 cal row
32 wallballs 30lb
45 cal row