4 km Imported.

. Imported.

Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (45)

4 km Imported.

Bench Press 5-5-3-3-1-1-1
3X Max Reps Weighted Pull Ups

WOD:
1000 Meter Row
30 Burpee

Post WOD:
Tabata Sit Up

Pre WOD:
- 3 sets of 185lb bench press. Trying to get 30, what you didn't get you finished in ring pushups. I went 22, 15, 11.

WOD:
- 1000 Meter Row
- 30 Burpee

Post WOD:
- Tabata Sit Up (min sucked today, ended with 11 as my low).

4 rounds for time of:

400 M run
5 man makers-25 pound db

Man makers KILL

Hotel room WOD. Measured 200 meters on google maps and made that my halfway point.

Pre-WOD: For Time-
30,20,10 Double Under & Sit Up

WOD: Go for Heavy not for Speed
5 Rounds For Time-

5 Push Press.

5 Dead Lift.

Post WOD:
Weighted Planks

30 Kipping Pull Ups
30 K2E
100 M Swinging Kettle Bell Walk (12kg)

50 Knees 2 Elbow
200 Kettle Bell Swings