EMOTM for 20 mins

5 Pullups
1 Handstand Pushup (as low as can go)

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

135/75#

I dedicate this WOD to all affected by the bomb in Oslo and the massacre of Utøya.

5 Pull-Ups
10 KB Swings (53 lbs)
10 Push-Ups
10 Sit-Ups
10 Air Squats

As many rounds as possible in 20 minutes!

3 rounds for time of:

Run 400 M
21 KB swings (1.5/1 pood)
12 pull ups

Title says it all. It should be for time but I didn't even bother today was extremely hard to not be able to rest arms, shoulders nor hands.

I had to loosen my iPhone three times because of my biceps... didn't even know I had any!

53 lbs for the KB

3 rounds:

15 Hang Power Cleans (135)
15 Burpees

Strength:
- 4 x 6-8 reps of back squat, increasing weight

WOD:
- 3 rounds
- 50 double unders
- 21 kettlebell swings
- 12 pull ups

Worked up to set of 4 w/ 275 on back squat. Getting better here. Slowly. 5:22 on the WOD. Felt pretty good today.

Rest day, total workouts of the week 12 hours, x 9

Metcon: ma, ke
Aer: ma, ke, to, pe 30+30+50+40+40 = 3 h 10 min
Squat: 950 kg

Gymnastics:
CTB 15
Pull up -
TTB 55
HSPU -

MU ti, pe, la 17
BMU ma 11
Bfly ma
HSW ma, ke, pe

Sleep 3/7
Avg. time to bed 22:50

5rds (all w/ 155#)
12 DL
9 hang power cleans
6 push jerk

5 Rounds
12 Deadlift (155)
9 Hang Power Clean (155)
6 Push Press (155)