45min, alkavalla minuutilla 3 x maastaveto.

Tee kaikki samalla painolla mikäli mahdollista.

1 bottle wine
Apple chicken sausage
Tuscan cheese
Pita crackers

120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions

1.Strength
A. Alternate - build to a heavy set of 4 in 5 sets
A1. Back squat 5x4
A2. Strict press 5x4
26 28 30 31 32

2.SPP - conditioning
A. For time
40 C2B > pull up (torn hand)
40 pistols, alternating
40 power cleans @ 42.5 kg > 35 kg
40 strict HSPU > abmat + 10 kg plate > 20 reps

Result: 17.35 (power cleans done in 11.20)
168/186

3.5 min assault bike

4.Additional set
Hamstrings 6x10 8x7.5 8x7.5 kg
Hollow hold 3x30 sec

Tabata:

8 Rounds of 20 seconds work followed by 10 seconds of rest of

KBS (50/35) (70/50)
Combo
P.P. 85/75
Box Jumps

5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec.
-then-
3 rounds for total reps of:
ME Unbroken Perfectly Vertical KBS 24/16kg
ME Unbroken Thrusters 115/75#
*Rest as needed between movements, but there is a 20 minute total cap.

Modified as follows:
Did Russian KBS vs the vertical.
Used DB instead of bar on thrusters

Did 69 KBS @ 12kg & 48 @ 8kg
76 thrusters @ 15# DBs

For time

3 rounds
Run 400
21 Swings @24/16
12 Pull Ups

Did crappy assisted strict pull ups

Warm up:
High Knees-Toe Touches-Run backwards-Sprints

A. 3 Rounds of the following:

8 ring rows @ 31X0

Rest 45 sec.

6 dips

Rest 45 sec.

B.

2 SDHPs (75)

2 Box Jumps (20'')

4 SDHPs

4 Box Jumps

6 SDHPs

6 Box Jumps

(continue with the rep scheme by adding two additional reps every round)

AMRAP in 10 min.

Compare to 1-10-2012

4 Rounds
12 Back Squats #185
400M Run

Warmup
3 rounds
* samson stretch
* 15 push ups
* 10 GHD
* 5 dips
* dumbbell bench press (40,55,65)

WOD
For Time:
80 Wall Balls (20/14)
At the start of every minute, bear crawl across the gym (approximately 24′) and run back to the wall

Finisher
3 hand stand holds for ~5-10 seconds

20 Min. AMRAP

3 HSPU
6 Pullup
9 Situp

15 + 3 HSPU + 6 Pullups