Total 60min
A.
3 rounds: 200m row, 8 HSPU 1 abmat, 8 T2B, 10 box jump
mobility
B.
BMU & KPU practice for 35min
C.
Mobility

4 rounds for time of:

30 DUs
25 squats
20 sit ups

7 pullups
100 crunches
30:02 run(doesn't count helping someone)

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

http://runkeeper.com/user/433447460/activity/72990835

pace is getting better. 4:59 miles, 26:27, avg speed 10. 41 mph
hope to actually do a WOD today too if I can find the time!

Power Cleans

3-3-3-3-3

(Failed on the third rep of 220#)

Then

6 min AMRAP of:

1,2,3...

KB Swings (2pood)
Box Jump 25"
Power Cleans 110#

I got 8 on the 8th round

short walk around the neighborhood

Heavy: Pullups (40#)
5434333

Metcon: (12:13)
11-7-5 HSPU
21-15-9 Pullups

Metcon: 50 Burpees for time (3:40)

Metcon:

11 Exercises, :20 seconds on, :13 seconds off. 4 rounds each of:
-Pushups
-Squats
-Situps
-Pullups
-Box Jumps (24/20)
-Wall Balls (20/14)
-Burpees
-V Ups
-KB Swings (53/35)
-Double Unders (Singles: divide by 4)
-Plank Holds (:20=1 rep)

Reps = 544

1000 burpees