20 cal row
30 burpees
40 box jumps
50 v-ups
30 m weighted lunge
50 m sprint

Bench press

For time:

50 SDHP @ 45#
30 push-ups
100 SDHP
20 push-ups
200 SDHP
10 push-ups

4x20 Split Box Jumps w/20lb Dumbbells
4x10 GHD Back Extensions

Four Rounds of:
4 Front Squats (110lbs)
8 Back Squats (110lbs)

Worked on: Slow down, to almost the bottom, and then little bounce/pop and explode up.

3 Rounds of:
10 Bent Over Rows (45lbs)
10 Good Mornings (45lbs)
10 Behind the Neck Shoulder Press (45lbs)

Four Rounds of:
Weighted Lunges* (45lbs)

*With the bar in the rack position, do 10 lunges per leg; lunge as far as possible and finish one leg, before moving to the other. Major butt-burner!

Practice:
Push Ups (standard)
Push Ups (on knuckles)
Dead-Hang Pull Ups
77lb Snatch-Grip Deadlift**

**Keep bar in contact with legs and only use legs, do not stand up all the way. This was working on the "Clean" and "Snatch" progression. Very cool stuff!!!

I will definitely be feeling this tomorrow. Now...off to take my fish oil!

BW: 130lbs

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Push-ups were by far the most difficult task for me.

Neljä kierrosta power cleania, viisi toistoa
Viisi kierrosta pull uppia, neljä toistoa

Strength:
Back Squats 3-3-3-3-3

Metcon:
For time, 21-18-15-12-9:
-Clapping Push-ups
-Sit-ups

Worked up to 350# for 3 reps
Metcon 3:59

5 ROUNDS FOR TIME:
5 x front squats
5 x handstand push ups
5 x inverted burpees
5 x pull ups
5 x push press

21-15-9
Ring row
Thrusrer 20kg
Med ball clean 9kg
Wall ball 9kg
Abmat sit up

Warm: 1 mi run:300 crunches

50 box jumps
5 rope climbs(monkey walks)
50 kb swings
50 sit ups
50 hang cleans
12 fence runs
50 supermans