1000m x Row
10 x Rope Climb
1000m x Row

Record time and any scaling.

1 rds for time
sit up x15
DL x 15
Air squat x15
Box jump x15

3 x 2 tempaus maasta

Warmup:
500m row

Strength:
Bench Press
2x5 reps 45% (55 lbs)
2x5 reps 75% (80 lbs)
1x3 reps 90% (95 lbs)

WOD:
5 rounds
2x rope climb
5x dead lift 75% (155 lbs)
400m run
Time: 20:18

Dynamic Sumo Deadlift
8 x 3r @ 50%
30s. Recovery

15min alkavalla minuutilla rauhalliseen tasaiseen tahtiin

1. soutu
2. yleisliike
3. 1 käden kahvakuula rinnalleveto

Complete as many rounds as possible in 18 minutes of:

35/25 kg Hang Power Snatches, 11 reps
11 Burpees
35/25 kg Thrusters, 11 reps
11 Pull-ups

On the 11th minute, rest in silence for 1 minute and then continue where you left off.

3 x 3 tempaus riipusta, 75 % , 90 sek palautukset

TEMPO PRESS / TEMPO STIFF-LEGGED DEADLIFT SUPERSET*

A1) Tempo (31×1) Press:
3 x 6

Heavier than Week 4‘s 3 x 8.

A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 6

Heavier than Week 4.

*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads to comments.
Exposure 5 of 8

---

For Time:
21-15-9
Toes To Bars
9-15-21
Overhead Squats 40/30

The Overhead Squat weight should be light for you, unbroken on the fast end or in 2-3 sets with quick breaks. Same for the Toes-t0-Bars. Scale load and/or degree of difficulty to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

-Skin the cat
-Etuvaaka + takavaaka
-Pidot
-Kippaus, muscle up