3 x 2 Tempausveto 100 %
3 x 2 Tempausveto 110 %

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

4 mile run second time ever avg pace 11:50. First mile 9:34

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

3 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

Continuous HSPU/pull-ups

Do continuous HSPU (1 in first minute, 2 in 2nd minute and so on) for as long as possible. If you can't finish that round with HSPU's then finish that round with pull-ups.

Did 15 rounds all HSPU, made it 22 rounds + 20

AMRAP 20 min.
Run 200m
KB C&P LH (6)
KB C&P RH (6)
KB Swings LH (12)
KB Swings RH (12)
Pull-Ups (6)
Ring Dips (6)

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

Skill: Snatch Balance – 20 mins - 145#

then,

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar

Slam ball 30

Double unders

Then Back Squat Work

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

Used 14lb ball and small box
might have had more reps if I didn't use 75lbs for one round, 55 the rest.
First time I did FGB I had about 130 (lame newb). Last time I did FGB I had 181 May14th this time 201. FGB is still my favorite WOD.