5-5-5-5

1000m row
50 box jump
40 wall-ball
30 push-up
20 pull-up
10 burpee

Front Squat

WOD:
100 Squats
75 Situps
50 DB Swings
25 Burpees
800M Run

Resisted Nasal Breathing: 15 Breaths
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Hang Snatch 2x4x60%, 4x70%, 2x3x80%

5 2-minute rounds of:

• 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times)
• Max reps 135-lb. thrusters

Rest 3 minutes between rounds. Post number of thrusters completed each round to comments.

CrossFit Bauru, São Paulo, Brazil.

"The Keg: How to Clean and Press" from the CrossFit Strongman Trainer Course - [video]

5 x 5 Squat

For time:
60/40 kg Clean and Jerk, 15 reps
15 bar-facing burpees
3 rope climbs
60/40 kg Clean and Jerk, 12 reps
12 bar-facing burpees
2 rope climbs
60/40 kg Clean and Jerk, 9 reps
9 bar-facing burpees
1 rope climb

work from rack!!

1x front squat
2x thrusters

10 rounds

1 x 20 front squat @60%

Superkids:

9-7-5
-Valakyykky
-Rengasdippi
-Joka kierroksen välissä 1 min käsilläseisonta pito

Ninjat:

15-12-9
-Valakyykky
-Rengasdippi
-Joka kierroksen välissä 1 min käsilläseisontapito