5 Rounds:
15 Dead Lifts (155#,100#)
9 Hang Clean
6 Jerk

PR for this workout using 61kg, 135#.

Deadlift 3-3-3-3-3-3 @ 70kg

Back Squat

135*10
155 *5
175 *5
195 *5
215 *3
225 *3
235 *1
240 *1
245 *1
250 *1

Back extensions
25

5 x Rive riipusta + maasta + 2 x työntö

MVMT PREP
What hurts??
Hinge
Tspine MOB
Upper Push/Pull mechanics
Dancing??
10 MINS

STATION 1 - AMRAP
TRAP BAR DL
TRAP BAR FARMERS CARRY
1 DL , 2 DL , 3 DL ...
1 LAP , 2 LAPS , 3 LAPS ...

STATION 2 - PRYAMID
TRX SEE SAW
TRX KNEE INS
TRX ROW - TRI EXT
10, 15, 20, 25 back down

STATION 3 - FOR TIME
SKI
GOB SQ (30/55)
300m / 200m / 100m
30 / 20 / 10

STATION 4 - EMOM
8 or 10 reps (which ever you can maintain the whole 8 mins) EMOM
KB swing (30 - 55)
Jump SQ
Cond. PU

8 mins ON at Each station 2 mins off
40 mins

REST DAY / OPEN GYM

10min Emom

Kettlebell snatch 5+5, 10xsdhp and 10xpush press skills.

Hike up Fairview trail
Trail run down.
~3 miles total

For every 10 seconds Zak takes to make it to the car after me we do one tire flip each.
He made it in 1:00.

6 tire flips when we got home.

Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat

Modification for injury recovery; substituted (3) Hand Power Snatch EMOTM.

WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU

Modification for injury recovery: substituted (5) Hang Power Snatch for Squat Snatch.

"ELIZABETH"

21-15-9

Squat clean (Rx: 60/42.5kg)
Ring dips