Sprang runden opp til skulen, ned til bedehuset og heim. 19:15

Litt pause , then :
For time :
5 SQC & J @ 40 kg
5 Pull ups
10 ring push ups

5 runder. Ca 10 min

2 times :
60 kg
80 kg
85 kg
90 kg
90 kg
95 kg
95 kg
90 kg
85 kg
85 kg

21-15-9
Wall ball #30
C2B Pull ups

STRENGTH:
Front Squat 10-8-6-4-2 ( used 65lbs and 2 5 lb plates under heels)
Strict HSPU 2-4-6-8-10 (used the wall climb...and the platformO

ME:
5 rounds ( I think I did all 5 but was so tired I got confused)
Front Squat (135/95) X 6 (used 65 lbs and 2 5lb plates under heels)
Pullups X 10 (heavy band)
Double Unders x 30 (or 90 singles) Singles.

5 rounds

60 jump rope
15 box jump 20 inch
10 wall balls

100 Pull Up's
100 Push Up's
100 Sit up's
100 Squats

3 Rounds for time of:

10 Hang Cleans #115
30 DU
10 Ring Dips
5 HSPU

Run the Academy loop approx. 3 1/2 miles with much grade.

Stop several times for stationary exercises : 25 each of

Burpees
Plank position
Squats
Push Up's

WOD “Metcon 1″
10 min AMRAP (for reps)
1 hang squat snatch 40/25 (scale with hang clean&jerk/thrusters)
1 pull ups
2 hss
2 pull ups
3 hss
3 pull ups
...

Percentages of 1RM
Cleans: 3 reps
85/105/135/135/135
Clean pulls: 5 reps
155/155/155/155
Rack Jerks: 5 reps
95/105/115/125/135

PreWOD: 5 rounds of 10 reps
24kg kettle bell swings
burpees