5 Rounds for time:

5 Front Squat (185#)
5 Weighted Pull-Ups (45#)
20 GHD Sit-Ups

5 Rounds
400M Run
15 OHS Squats

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

Deadlift 5.5.3.3.1.1

5 min rest:

DU 50.40.30.20.10

HSPU 10.8.6.4.2

185/215/245 for Deadlifts

DU's and negatives to 1 pad on HSPU's

Resistance Traning:
Banded Box Squats
Black Band Knotted
60% - 145 LBs
10x 2

Extras:
50 GHD Sit Ups
50 Back Extensions
50 Reverse Hypers (120 LBs)
50 Good Mornings (65 LBs)
300 Single Jump Rope (20 LBs)

For time (but not really for time)

50 rounds of:
1 Deadlift @ 65% of your 1RM - 265#
1 HSPU