For Time:

-800 Meter Run

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10 rounds:
-5 Dead Lift (115)
-10 Hand Release Push Up

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-800 Meter Run

Post WOD:
-4 minute plank

Cuban Sandwich:

For time complete:

800m Run
30 Punches
20 DUB's or 368,000 Singles
20 Clean and Press 135/95
4 200m Sprints
10 Inverted Burpees

70 min
Warm up for 15 min
1.Skill
A. Butterfly pull up prep. for 10 min
B. Every minute on the minute:
0:00-05:00:
3-5 Unbroken Butterfly pull ups - 4 reps
06:00-->
Butterfly pull ups, adding one each minute
5 6 7 8 9 -
C. EMOM10:
1) 5 kip. HSPU - abmat
2) 8 TTB

2.Conditioning
A. For time:
25-20-15-10-5 - Wallballs
50-40-30-20-10 Double unders
All unbroken! :)
175/182

4mi easy run on Montour Trail. Start of taper so slowed pace way down.
Time: 41:21
Avg Pace: 10:19
Elevation 386
Calories: 593

http://connect.garmin.com/activity/169211372

Side note: seems like my garmin has been acting up a lot lately.

For time:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
Sit-up

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

5x3 @70% 1RM.
Warm-Up and Build to work sets.

Team of 2 version cap 10 min
60 cal ski erg
20 BBJO
20 sandbag cleans 60kg

Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, pe, la
Aer: ti, 50 min
Squat: 1345 kg

Gymnastics:
CTB -
Pull up -
TTB - 40
HSPU - 50

MU ma, pe - 38
BMU ke, pe - 34
Bfly ti, ke, la
HSW ma, ti, ke, pe

Sleep 3/7
Avg. time asleep 7 h 55 min
Avg. time to bed 22.50
Avg. energy availability 44 kcal/FFM

Max burpees in 7min.