3 kierrosta:
20 thrusteria 30 kg
20 deadlift 60 kg
15 pull ups
10 ghd sit ups

max rep shoulder press @ 60kg
max rep L-pull up
max rep shoulder press @ 52,5kg
max rep strict pull up
max rep shoulder press @ 42,5kg
max rep chest to bar
max rep shoulder press @ 40kg
max rep pull up

Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up

Rest at least 2 minutes between exercises. Post total reps completed to comments.

Back Squats - 3x185, 3x215, 3x245, 3x275
Row - 1000m - 3:48
DUBs - 6x30reps

Metcon - 4rds - 5 HC (175lbs), 30m sled push (400lbs), 10 BJ (24")

AMRAP 10'
3 hang power snatch
6 double kb swing
9 squat clean

scaled:
3 GTO
6 single kb swing
9 goblet squat

Total 105min
A. WU: 3 rounds
5 high box jumps 30"
5 slam balls 6kg
30 sec handstand

B. Gymnastics: 15min weakness training: kipping pull-ups

C. Olympic
10min to establish 1RM snatch & 1RM clean

D. Strength
Strict pull-ups
5, 4, 4, 2
Dips
5, 5, 5, 2

E. Metcon, 4 rounds for time
750m row
10 HSPU - skaalattu 2 abmats
30 DU
30 air squat

Result: 35.30, average HR 172, max HR 182
Rounds: 8.07, 8.40, 8.32, 10.07

Total 105min
A. WU: 4 rounds: 150m row, 150m run 3 rounds: 3 HSPU, 10 front squat, 10 v-ups
Mobility

B. 12min EMOM tempaus eri vetokorkeuksilta
Set 1-6
1. taskulta 2. puolireidestä
2x15kg, 2x20kg, 2x22,5kg
Set 7-12
1. polvelta 2. maasta
2x15kg 2x20kg 2x22,5kg
+ 2x1x22,5kg maasta

C. Strength: front squat, Wendler week 1
D. 15min kipping pull-up practice

E. Metcon
10min AMRAP of
10 box jump 20"
10 wall ball 6kg
10 deadlift 50kg
Result 4 rounds, 15 reps
HR limits 160-180, average HR 172, max HR 182

E. Post workout
Olkapääjumppa
1000m row

Total 105min
A. WU & skill work
3 rounds for quality:
300m row
10 KB swing 12kg
10 wall ball 3kg

B. Olympic/gymnastics, EMOM for 14min
Odd min: 1 hang squat clean + 1 front squat + 1 split jerk
Even min: 4-7 HSPU
3, 3, 3, 4, 4, 4, 4

C.Strength: Push press, Wendler week 1
Clean pulls 3x3
45kg, 55kg, 55kg

D. Metcon
3 rounds for reps
1min pull-ups - 10+7+6=23
1min thrusters 30kg - 10+8+9=27
1min burpee - 14+13+15=42
1min rest
Result: 92 reps
Average HR 176, max HR 190

E. Post workout
3x10 reverse hypers
500m row

Total 105min

WU: gymnastics WU
10min EMOM: 3 x hang squat clean
Strength: push press 3x3

Metcon: Crossfit regionals event 4 2014
Against time, 30min timecap
50 cal row
50 over the box jumps 20"
50 deadlift 55kg
50 wall ball 6kg
50 push-ups (scaled from ring dips)
50 wall ball
50 deadlift
50 over the box jumps
50 cal row
Result: 30.00, left to do: 40 over the box jumps, 50cal row
Average HR 181, max HR 193

Post workout: 1500m row

Total 60min
15min DU practice, mobility
15min HSPU practice on two abmats: 5, 3, 5, 5, 3
20min kipping pull-up practice
500m row