20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each of 5 round
*at the end of the 5th round hit a Legion Run (time ends when you come back into gym)

9 Burpees...

Harder after a full workout.

5 Rounds

400 m run
30 box jumps (24")
30 wall balls (20#)

Deadlift 3.3.3.3.3
Worked up to a new 3 rep PR of 335#

Then:
10 minute AMRAP
5 Deadlift 225/155
10 KB Shoulder Press (5 ea Arm) 24/16kg

Amrap only got 5 rounds + 5 deadlifts.

4 rounds: 2 clean + 1 jerk @ 75% of 1RM
4 rounds: 3 rep front squat @ 75% of 1RM

5 rounds for time of:
3 Push Presses 185 lbs (Had to scale down to 135 to be able to successfully do the WOD....)
6 Box Jump (30 in.)
9 Kettlebell Swings @ 1.5pood

Total 120 min
A.
3 sets of: 10 HSPU, 10 T2B, 10 box jump, 10 lunges
Skillwork:
HSPU practice for 12 reps / 10 kg plates
Pull up practice for 60 reps

B.
Jyrkin tunti
1. Tempaus kapealla otteella
15 4x20 3x20 2x25 2x27.5
2. Clean & Jerk

C.
Weighted ring dip
5x3x5kg

D.
3 sets of:
Weighted GHD hip extension x 8 reps @2013 10 kg
Weighted sit ups plate overhead x 15 reps 10 kg

100 Burpee Challenge Day 10 = 10 burpees

Sprint Intervals:

6 x 100m - Avg pace approx 15.5 - low rep 14.53.....More of a warm up!!
1 x 300m - 47.40 - had plenty left - could have gone under 45
3 x 150m - 20.50, 20.60, 21.12
2 x 100m - 13.83, 14.35 - was spent from the 300/150 intervals

The 300 and 150s represented a 95% effort

warm up basketball 1 hour

6 rounds of:
-run 200m (400m on last round)
-12 bicep curls each arm
-25 core exercise ie sit ups, flutter kicks
-12 push ups

100 Burpee Challenge Day 10 = 10 burpees

*** only 9 done on video after review... I did complete my 10th