9x3min
5 floor press
5 strict pull up

20Rep Back Squat 135#

Conditioning:

A. 3 rounds for time

22 KB swings 70/53
400 meter run
11 regional-style burpees

SKILL:
Squat
5 -5-5+
60% – 70% – 80% of 90% of 1RM
Add 10LBS to each working-set weight

WOD:
4 Rounds Of:
20 Wallball Shots (20#)
20 Double Unders
20 KB Swings (55#)
20 Double Unders

Skill:
Squat Clean

WOD:
10-9-8-7…1 reps of Squat Cleans*
*each round is followed by 1 round of “Cindy”
“Cindy” – 5 pull-ups, 10 push-ups, 15 Squats

3 RFT:

500m Row
400 m Run

10 Rounds:

100m swim
2 min rest between rounds

Typical warmup:
3 rounds:
10 second samson stretch each leg + wrist stretch
10 GHD
10 back extension
10 push ups
foam rolled triceps, back, lats for 10 seconds

WOD:
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

My palm was still eff'ed up from death by pull ups, and I ripped it open again. @bistro requested a pic the last time and it is attached.

50 double unders - this takes a while because I suck

60m Intervals - on track - rolling - 7x60m - 9.10, 8.65, 8.15, 8.06, 7.94, 8.04, 8.40
150m intervals - rolling - 2x150m - 22.3, 22.6

Total 80min
A. WU: 500m row, 3 rounds 15 abs, 15 backs, 5 wallball
mobility

B. Verryttelynostot tempaus + barbell WU 15, 20, 22.5, 25kg
Verryttelynostot työntö 25, 30, 32.5, 37.5, 40

Nostot tempaus 26, 28, 30 meni yli
Nostot työntö 44, 47, 50

Yhteistulos 78kg, paino 57.6kg (aamulla 56.8kg)

C. Post WO
Strength: push press
Core: 3x15 abs, 3x15 back raises in GHD
Shoudler rehab with rubber band

3 x 10