4x16 (heavier than last week, keep sets unbroken)

Voima:
Lattiapenkki 5x2

Wod:
Muscle up 5-4-3-2-1
Push press 25-20-15-10-5
@60kg/40kg

B.
3-5 rounds:
500 m row
15 bench press ( 30/50 kg or 50%/max)

5 Hspu
10 pistol squat (alternating)
15 pull ups

4x16 KB Front Rack walking lunge (choose a weight that is heavy but allows unbroken set)

AMRAP 3min
3 Deadlift 140/90kg
3 Bar Facing Burpees

rest 3min

AMRAP 3min
5 Deadlift 125/80kg
5 Bar Facing Burpees

rest 3min

AMRAP 3min
Bar Facing Burpees

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground to Overhead (155/105 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

For time

Run 800m (cash in)
4-6-8-10-12-14
SDHP (50/35kg)
C2B / Pull up
Front squat (50/35kg)
Run 800m (cash out)

10 min AMRAP
Run 200m
20 v-ups
8 passthroughs

Back Squat 6x3x75%