AM: 90 min
1.Aerobic work for 85 min
A. 4 rounds of:
5 min run
5 min row
5 min bike
5 min ski
HR 128/142
B. Mobility for 5 min

PM: 110 min
Warm up for 15 min + 30 m HSW
1.Gymnastics
A. Butterfly chest to bar practice for 25 min
- Box drills 2 x 10 reps
- Singles 9 x 1 reps
- CTB + kip swing 6 x 3 + 3 reps

B. Butterfly pull ups for 10 min
- 10 9 9 7 = 35 reps

2.Conditioning
A. Every minute on the minute for 10 minutes:
Even: 12 Cal Row
Odd: 8-10 UB Toes to bar > 12 12 12 12 12

3.HSPU Strength
A. 3 sets:
ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
- 10 kg Rogue plates -7 6 5 reps
Rest 15 s.
6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
Rest 2 min

4.Sled sprints - not done

10 DLs @ 225#
50 DUs
10 DLs
40 DUs
10 DLs
30 DUs
10 DLs
20 DUs
10 DLs
10 DUs

Warmup: Bear crawl and broad jumps

Strength: 1-7-1 ring push ups

WOD
4 RFT
10 slam balls (20/15)
20 OH walking lunge (45/25)
30 sit ups

RX. 8:41

400m run (25/15)
150 sit ups
400m run (25/15)
100 push ups
400m run (25/15)
50 BJs
400m run (25/15)
50 KBS
400m run (25/15)
= 21:45

30 Overhead Squats (75#/115#)
60 AB Mat sit ups
20 Overhead Squats
40 AB Mat sit ups
10 Overhead Squats
20 AB Mat sit ups

trail run in Valley Forge, ~ 40 min

Wendler Strength:

Back Squats: 5x250, 5x265, 5x285
Front Squats: 5x220, 5x235, 5x250

Metcon:

100 DU buy in then: 4 Rnds of 10 Front Squats (155lbs), 400m run finish w 100 DU buyout

Time: 22:45

3 rounds:

15 squat cleans
15 pull-ups
800m run

Time: 20:25

3x10 @ 40 Kgr Bench Press
10x10 Air Squats
3x10 Knees to Chest

http://www.endomondo.com/workouts/250716701/6919328