50-40-30-20-10
Double unders - scaled to singles x4
Sit-ups

Between sets 1 cindy ( 5 pull-ups - used black band
10 push-ups
15 squats)

9-12-15

60 kg markløft
Push ups
Box jumps

Amrap 15 minutter

Klarte 10 runder

WOD:
AMRAP (10 minutes)
10 Pullups
15 Wall Ball (20#)
<-> Gym Farmers walk (1.5 pood)

7 rounds + 1 wallball

Did all pullups unbroken except 1 round

4 miles total; 1 mile warm-up, 2 mile Tempo @ 8:36 pace, 1 mile cool down

4 miles in 36:25

warm-up @ 9:15
1st mile tempo @ 8:34
2nd mile tempo @ 8:25
Cool down @ 10:08

average pace 9:06
average heart rate 145

http://connect.garmin.com/activity/129320470

Felt good, tempo pace felt easy.

Warmup
3 rounds
spiderman
10 bar push press
8 tuck jumps

Mobility
Band work with wall squats - painful!
knee in corner quad stretch

Skill
OHS Light weight 4x5 work up to 95lbs

WOD
Nancy
35m run
15 OHS 95#

7x2 Deadlift - worked 7 sets at #375

Tabata Row -838 meters

100 reps of:
GHD/T2B

WOD at Crown Plaza in Beijing

Buy-in:
2x Cleans (Power or squat) EMOM for 12 minutes
60, 70, 75, 80, 80, 85, 85, 85, 90, 90, 95 (1), 70 kg

WOD:
12 min AMRAP
5 -105kg Deadlift
10 - 70# DB Swing
15 - T2B

Cash out:

3 farmers walks down and back gym (about 50 feet one way)
65, 65, 70# DB's
Forearms & grips smoked from WOD

WOD
* 5K run

20min AMRAP
5 Strict Pull Ups
10 Burpees
15 Wall Balls (20#)

3rds for time:
Hand Release Pushups (20)
kb swings (10 at 2 pood)