21-15-9
GHD situp
TTB

4 Rounds

12 Back Squats #185/123 (Low bar)
400M Run

Compare to 4-3-2012

1000M Row
50 Thrusters #45
30 Pullups

Row (30,31,30)
WB 8kg (20,20,20)
SDHP 32,5kg (20,20,20)
PP 32,5kg (20,24,18)
Boxjump 45 cm (20,20,24)

Thrusters; Goblets; High Pulls 21-15-9

SKILL:
Deadlifts
3 (235) - 3 (240) - 3 (245) - 3 (250)

WOD:
100 Sumo Deadlift Highpull with Kettlebell
4 Burpees EMOM

21 Pull‐Ups
20 Pistols Alternating
18 Pull‐Ups
16 Pistols Alternating
15 Pull‐Ups
12 Pistols Alternating
12 Pull‐Ups
8 Pistols Alternating

Buy‐Out:

200m Walking Lunge

I cannot do efficient pistols, i end up getting on my toes which is bad for knees. argh

Part 1:

Tabata(20s work followed by 10 seconds of rest, repeated for 8 rounds)

Hollow Rocks
Superman Rocks

Part 2:

3 Rounds

800m Run

Rest 2 Minute between each round

3:30 average on runs, need to get faster

3 Rounds
5 Front Squat 165/105
18 Pull-up
5 Deadlift 225/155
18 T2B
5 Push Jerk 165/105
18 Hand Release Push-up

holy smokes this was a tough one

jerks got the toughest, should have split jerk instead of push jerk

4 Rounds

10 Chest to Bar Pull-Ups

30 Push-Ups

30 AbMat Sit-Ups