Warm up: 3 Rounds
-5 Pull Up
-10 Push Up
-15 Sit Up

Pre-WOD: 5 X 3 Shoulder to Overhead

WOD: For Time
-50 Meters Weighted Walking Lunges(45/25)
-21 Burpees
-50 Meters Weighted Walking Lunges
-15 Burpees
-50 Meters Weighted Walking Lunges
- 9 Burpees

5 rounds of:

7 sets of:
power clean
front squat
push press
back squat
push press

65-75-85-95-115

PK- treeni 4kierrosta (70min): ab 5-6min., soutu 5-6min., juoksu 800m

3 Rounds for time:

50 DU(150 SU)
50 AS
50 Push ups(10 on toes)

For time:
30 Toes-to-Bar
30/20 Ring Dips from Muscle-Ups Station
30 Burpees to Target 6″ Above Standing Reach
30/20 Ring Dips from Muscle-Ups Station
30 Toes-to-Bar

3 Rounds for time:

50 DU(150 SU)
50 AS
50 Push ups(Situps)

Warmup
5 Pullups
5 Step ups
5 Lunges
x2

Strength
7x2 Hang Power Snatch to find 2RM
95/115/135/145/155/155/160 fail

WOD
8 AMRAP #205 weight
1 Deadlift 1 Hang Power Clean 1 Front Squat
2 Deadlift 2 Hang Power Clean 2 Front Squat
3 Deadlift 3 Hang Power Clean 3 Front Squat
Keep going until time expires. Barbell can drop if needed. doesnt have to be unbroken.

Score
4+9

10km tempo run on Montour Trail, 8 miles total. (1m WU, 0.8mi CD)
Time: 1:06:00
Avg Pace: 8:14
Tempo Splits:
1: 7:59
2: 7:49
3: 7:36
4: 7:44
5: 7:54
6: 7:43
0.2: 1:34
Avg tempo pace: 7:48 (48:19 total, PR)
Elevation: 350 ft
Calories: 1,160

http://connect.garmin.com/activity/162834679

30 sec plank
30 sec rest
1 minute plank
1 minute rest
2 minutes plank
2 minutes rest
3 minutes plank
3 minutes rest
30 sec plank
30 seconds rest
1 minute plank
1 minute rest
2 minutes plank
2 minutes rest
3 minutes plank
3 minutes plank

I did all planks unbroken! Having Gwen right in front of me REALLY helped!

40 min AMRAP

Yoke carry x 2 (355lb and 445lb)
Butcher pull x2 (alot of bumper + Joe)
Log push press x 3 (Log + 15s)
Sandbag clean x 3 each side (big bag)
Farme'ss carry x2 LOP (Farmer handles + 45lb bumpers)

Got through 3 rounds with Joe